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Ever feel like your upper back is a little… off? Maybe your shoulders round forward, or you catch yourself slouching at your desk (again). If so, your lower traps might be the weak link in your chain.
Most people think of the traps as those big, beefy muscles near the neck, but the lower traps? Those are the quiet heroes of posture, shoulder stability, and pain-free movement. Strengthening them can help with everything from standing taller to lifting heavier—yet they rarely get the love they deserve.
Why Your Lower Traps Matter
Before we dive into the exercises, let’s get one thing straight: your traps aren’t just one muscle. They have three parts:
- Upper Traps: The ones everyone shrugs up to their ears when stressed.
- Middle Traps: Help with retraction (think squeezing your shoulder blades together).
- Lower Traps: Pull your shoulders down and stabilize your scapula—key for overhead movement and good posture.
When the lower traps are weak, your upper traps tend to take over, leading to tightness, discomfort, and even injury. Ever feel like your neck is constantly stiff? That could be part of the problem.
The Best Lower Trap Exercises (That You’re Probably Not Doing)
1. Prone Y Raise
Imagine lying face down, arms stretched overhead in a “Y” shape. Sounds easy, right? Try it, and you’ll quickly realize how much control it takes.
- Lie on a bench or the floor, face down.
- Extend your arms into a “Y” position, thumbs up.
- Lift your arms without shrugging your shoulders.
- Hold at the top, then lower with control.
Small movement, big burn.
2. Face Pulls (With a Twist)
Face pulls are great for your rear delts, but tweak them slightly, and boom—lower trap activation.
- Use a rope attachment on a cable machine or resistance band.
- Instead of pulling straight toward your face, aim slightly upward.
- Focus on squeezing your shoulder blades down and back.
This shift takes the emphasis off the upper traps and gives the lower ones a real workout.
3. Wall Slides
Simple? Yes. Effective? Absolutely. If you sit a lot, this is a game-changer.
- Stand with your back against a wall, arms in a goalpost position.
- Slowly slide your arms up while keeping your back and elbows in contact with the wall.
- Lower with control.
It seems easy—until you realize how tight your shoulders are.
4. Straight-Arm Pushdowns
Ever done late pulldowns? This is like the forgotten sibling.
- Stand in front of a cable machine with a straight bar attachment.
- Keep your arms straight and push the bar down, engaging your lower traps.
- Slowly return to the starting position.
It’s sneaky good at building strength without overloading your upper traps.
Final Thoughts: Don’t Skip These!
Lower trap exercises aren’t flashy, but they’re essential. Whether you’re lifting, playing sports, or just want to stop feeling like a human question mark, adding these to your routine can make a huge difference.
