The 7 Best Lower Trap Exercises

The trapezius muscle is divided into three main regions, the upper traps, middle traps, and lower traps.  Since they are visible from the front, most people focus on building the upper traps, which leaves the lower traps undeveloped and overpowered by the lats and upper traps. 

However, the lower traps are an important muscle to target because they add size definition to the middle back. What’s more, the lower traps play an essential role in maintaining shoulder health and good posture.

Various back exercises involve the lower traps, but they can be further emphasized through direct lower trap training. The primary action of the lower trap is scapula depression. There are a few specific exercises that primarily include that action, and it’s not your typical shrug.

In this article, we’ll cover the best exercises you can perform to get stronger and bigger lower traps. Keep reading to learn more!

Related: How to Grow Bigger Traps

7 Best Lower Trap Exercises

1. Prone Y Raise
2. Cable Y Raise
3. Suspension trainer Y Raise
4. Reverse Shrugs
5. One-Arm Straight-Arm Pushdowns
6. Shrug Dips
7. Face Pulls

Here’s our definitive list of the 7 best lower trap exercises based on safety, effectiveness, and efficiency!

Prone Y Raise

Benefits of the prone Y raise

In general, the Y raise is arguably the best exercise you can perform to target your lower lats. In fact, a study conducted by researchers from Rocky Mountain University found that the prone Y raise resulted in the most EMG activity in the lower traps compared to several other exercises.

EMG stands for electromyographic amplitudes, and it’s one of the many ways you can measure muscle activity. Greater muscle recruitment during a given exercise will lead to more growth! One of the main reasons why this exercise is better than others at targeting the lower traps is because the movement pattern is directly in-line with the lower trap muscle fibers.

This exercise poses a challenge, especially if you’ve never done it. Sart with just your hands, then you can progress to adding resistance with plates or dumbbells. Make sure to master the movement first and focus on feeling the lower traps engage.

How to perform the prone Y raise

1. Adjust an incline bench to a 30-degree angle.
2. Lie prone on the bench. Allow your arms to hang straight down with your hands in a neutral position (thumbs pointed up with palms facing you). You can either do this movement with no weight or use light dumbbells.
3. Begin the movement by inhaling, bracing your core, and extending your arms up and backward at a 45-degree angle (creating a “Y”). Your arms should remain straight throughout the movement with your thumbs pointed up.
4. Once your arms are in line with your body, hold for 1-2 seconds.
5. Exhale while you slowly lower your arms back to the starting position.
6. Repeat for the desired number of repetitions.

Check out the video below to see how to perform the prone Y raise on an incline bench!

Prone Y raise

Cable Y Raise

Benefits of the cable Y raise

The cable Y raise is a more advanced variation of the prone Y raise. Since you will be using resistance with this exercise, it’s a good idea to work your way up to this point by starting with an unweighted prone Y raise. As that movement becomes easier, then you can try a cable Y raise.

The primary benefit of doing this variation of a Y raise is that the cable places constant tension on the lower traps. In other words, the muscle never has time to rest, which is ideal for stimulating hypertrophy. With free weights, there’s a point, specifically at the bottom of the rep, where there’s no tension on the lower traps.

This exercise is great to use as a warm-up or to add extra volume if you’re lacking lower trap development. It’s important to note that using a cable stack with the pulleys close together is ideal.

How to perform the cable Y raise

1. Adjust the cable pulleys to chest height and select an appropriate amount of weight. There’s no need to add any cable attachments because you will be directly grabbing the end of the cable.
2. Stand facing the cables with a shoulder-width stance, extend your arms, and raise them until they are parallel to the floor. Grab the right cable with your left hand and the left cable with your right hand (the cables should cross in front of you).
3. Begin the movement by inhaling, bracing your core, and raising the cables up and backward by forming a Y with your arms. Your arms should remain straight throughout the entire movement. Be careful not to shrug your shoulders up because that will engage the upper traps.
4. Pause for 1-2 seconds once your arms are in line with your body.
5. Exhale while slowly lowering the cables to the starting position.
6. Repeat for the desired number of repetitions.

For a video demonstration of the cable Y raise, watch the video below!

Cable Y Raise

Suspension Trainer Y Raise

Benefits of the suspension trainer Y raise

The last variation of the Y raise that we are going to discuss is the suspension trainer Y raise. This exercise is ideal for anyone that doesn’t have access to cables, weights, and/or a bench to perform the other variations.

A suspension trainer is a great piece of equipment to have in case you are traveling and would still like to get a good workout. All you need is the suspension straps, somewhere to secure them (e.g., a door frame or tree), and your body! 

You can adjust the angle of your body to make this exercise easier or more difficult. The more upright you are, the easier it is and vice versa. If you have a suspension trainer, try out this variation to see if you like it!

How to perform the suspension trainer Y raise

1. Attach the suspension trainer to a pull-up bar on a squat rack.
2. Grab the handles with a pronated grip (palms facing down).
3. Take 2-3 steps away, move your feet close together, and lean back with your arms extended in front of you until there’s tension on the straps.
4. Before starting, engage your glutes and core to make a straight line with your body.
5. Take a deep breath, then pull yourself up to a standing position by forming a Y with your arms. Your arms should remain straight throughout the movement.
6. At the top of the rep, hold for 1-2 seconds, then slowly lower yourself back to the starting position.
7. Repeat for the desired number of repetitions.

Check out the video below to see how to perform the suspension trainer Y raise correctly!

Suspension Trainer Y

Reverse Shrugs

Benefits of reverse shrugs

Shrugs are the most popular exercise for the upper traps because they directly target them. However, they are not effective for building and strengthening the lower traps because of the way the muscle fibers run.

The primary action of the lower traps is scapular depression as opposed to scapular elevation, which occurs during a traditional shrug. Fortunately, you can target the lower traps by reversing the movement (i.e., reverse shrugs).

Reverse shrugs can be performed with a lat pulldown, pull-up bar, or smith machine. The goal of the movement is to pull yourself up while keeping your arms straight. So the only thing that’s moving is your scapula. This is a great way to isolate the lower traps and improve your shoulder posture.

How to perform reverse shrugs

1. Attach a wide lat bar to a pulldown machine and select an appropriate amount of weight. Sit on the machine with your feet flat on the floor. Adjust the knee pad or seat height to secure yourself. 
2. Grab the bar using a wide pronated grip, sit down on the bench, place your feet on the floor, and secure your upper thighs under the support pads.
3. Allow your arms to be fully extended with your scapula in an elevated position.
4. Before starting, externally rotate your shoulders, take a deep breath, and brace your core.
5. Pull the bar slightly down by depressing your scapula (shoulder blades). Once you’ve reached peak contraction, hold for 1-2 seconds.
6. Slowly return to the starting position by allowing your scapula to elevate until you feel a stretch.
7. Repeat for the desired number of repetitions.

In the video below, Seriously Strong training demonstrates how to perform the reverse shrug using a lat pulldown!

Reverse Shrugs

One-Arm Straight-Arm Pushdowns

Benefits of one-arm straight-arm pushdowns

One-arm straight-arm pushdowns are one of the few unilateral exercises that isolate the lower traps. Not only is this exercise great for building and strengthening the lower traps, but iit corrects muscular, posture, and strength imbalances.

If you notice that one of your shoulders has a difficult time getting into the proper position during other exercises, such as squats, overhead press, and bench press, you may have an imbalance that needs to be addressed. If one of your lower traps is inactive, it can increase the risk of a shoulder or neck injury.

Regularly performing this exercise will help prevent such imbalances! Start with your weaker side and perform the same number of reps on the stronger side.

How to perform one-arm straight-arm pushdowns

1. Adjust a cable pulley to just above shoulder height, attach a D-handle to the pulley, and select an appropriate amount of weight.
2. Stand perpendicular to the cable with your arms at your sides. Put your right or left hand through the D-handle using a neutral grip so that you can push straight down (similar to the hand position on a dip). Keep your arm at your side.
3. Once your hand is in the proper position, and while keeping your arm straight, allow your shoulder to come all the way up as if you were doing a shrug.
4. Begin the movement by inhaling and bracing your core. Pull your shoulder down as far as possible by depressing your scapula (shoulder blade). Keep your arm straight throughout the entire movement.
5. At the bottom of the rep, pause for 1-2 seconds, then exhale while allowing your shoulder to slowly return back to the starting position.
6. Repeat for the desired number of repetitions. Match the number of reps you get with the opposite side.

Watch the video below from Jim Stoppani to see how to do one-arm straight-arm pushdowns properly!

Jim's Tip of the Day: One-Arm Straight-Arm Pushdown

Straight-Arm Dips

Benefits of the straight-arm dip

The straight-arm dip requires minimal equipment, is effective at targeting the lower traps, and can help improve shoulder positioning, mobility, and stability.

This movement is similar to the one-arm straight arm pushdown, except  that you’re using your body weight and a dip bar, and it’s a bilateral exercise. Instead of doing a traditional dip where you bend your elbows to target your chest and triceps, keep your arms straight and only move the scapula.

The goal of this exercise is to improve your ability to depress your scapula. If you don’t have cables, then this is a great way to perform a similar movement pattern as the exercise we discussed previously. If this exercise is too easy or too difficult, you can adjust the resistance by adding a band or adding weight.

How to perform the straight-arm dip

1. To do this exercise, you can use a parallel dip bar or an assisted dip machine.
2. Get onto the parallel bars as if you are going to do a regular dip. Keep the arms straight the entire time. 
3. Begin the movement by bracing your core, taking a deep breath, and positioning your shoulder blades in a neutral position. You can either keep your legs straight or bend at the knee and cross them behind you. This is the starting position.
4. First, allow your shoulders to shrug up towards your ears as your body moves down.
5. Pause for 1-2 seconds, then exhale and depress your scapula to raise your body back to the starting position.
6. Hold for another 1-2 seconds at the top of the rep.
7. Repeat for the desired number of repetitions.

In the video below, Jim Stoppani demonstrates how to perform the straight-arm dip to target the lower traps.

Straight-Arm Dips by Jim Stoppani

Face Pulls

Benefits of face pulls

Face pulls are an extremely effective exercise for targeting the entire upper back; they aren’t very taxing and require minimal equipment.

The last exercise in our definitive list of the best lower trap exercises is face pulls. Face pulls are usually considered to be a rear delt exercise, but they also target the middle traps, lower traps, and rhomboids.

Additionally, the more you externally rotate your shoulders at the top of the movement, the more your lower traps will be engaged. As you perform this exercise, focus on the external rotation rather than just pulling the rope back towards your face. Make sure to watch the exercise demonstration to ensure that you’re performing this movement correctly.

How to perform face pulls

1. Adjust a cable pulley to the highest position or just above your head. Attach a rope to the pulley and select an appropriate amount of weight.
2. Facing the cable, raise your arms up and grab the handles with a pronated grip (palms facing down).
3. Take 1-2 steps away from the cable, assume a split stance (one foot forward, one foot back), and lean back slightly. Your arms should be fully extended in front of your body.
4. Begin the movement by inhaling, bracing your core, and pulling the rope towards your forehead by horizontally abducting your shoulder and bending your elbows.
5. As the rope approaches your head, externally rotate your shoulders so that each end of the rope travels to each side of your head.
6. At the top of the rep, pause for 1-2 seconds.
7. Exhale and slowly lower the rope back to the starting position by extending your arms.
8. Repeat for the desired number of repetitions.

Face pulls are often done incorrectly, so make sure to watch the video demonstration below from Athlean-X!

Stop Doing Face Pulls Like This! (SAVE A FRIEND)

For even more ideas for training your back, check out our list of the most effective cable exercises for back muscles.

Lower Trap Workout Program

Here’s a lower trap workout program that uses this spreadsheet along with Renaissance Periodization’s Trap Growth Training Tips article as a guide.

• Week 1 – 10 sets
  • Day 1 – Prone Y Raise: 2 sets x 15 reps @ 50%, Straight-Arm Dips: 2 sets x 8 reps @ 75%
  • Day 3 – Face Pulls: 2 sets x 10 reps @ 70%
  • Day 5 – Cable Y Raise: 2 sets x 12 reps @ 60%, One-Arm Straight-Arm Pushdowns: 2 sets x 8 reps @ 75%
• Week 2 – 12 sets
  • Day 1 – Prone Y Raise: 3 sets x 15 reps @ 50%, Straight-Arm Dips: 2 sets x 8 reps @ 75%
  • Day 3 – Face Pulls: 3 sets x 10 reps @ 70%
  • Day 5 – Cable Y Raise: 2 sets x 12 reps @ 60%, One-Arm Straight-Arm Pushdowns: 2 sets x 8 reps @ 75%
• Week 1 – 10 sets
  • Day 1 – Prone Y Raise: 2 sets x 15 reps @ 50%, Straight-Arm Dips: 2 sets x 8 reps @ 75%
  • Day 3 – Face Pulls: 2 sets x 10 reps @ 70%
  • Day 5 – Cable Y Raise: 2 sets x 12 reps @ 60%, One-Arm Straight-Arm Pushdowns: 2 sets x 8 reps @ 75%
• Week 2 – 14 sets
  • Day 1 – Prone Y Raise: 3 sets x 15 reps @ 50%, Straight-Arm Dips: 3 sets x 8 reps @ 75%
  • Day 3 – Face Pulls: 3 sets x 10 reps @ 70%
  • Day 5 – Cable Y Raise: 3 sets x 12 reps @ 60%, One-Arm Straight-Arm Pushdowns: 2 sets x 8 reps @ 75%
• Week 3 – 16 sets
  • Day 1 – Prone Y Raise: 3 sets x 15 reps @ 50%, Straight-Arm Dips: 3 sets x 8 reps @ 75%
  • Day 3 – Face Pulls: 4 sets x 10 reps @ 70%
  • Day 5 – Cable Y Raise: 3 sets x 12 reps @ 60%, One-Arm Straight-Arm Pushdowns: 3 sets x 8 reps @ 75%
• Week 4 – 18 sets
  • Day 1 – Prone Y Raise: 4 sets x 15 reps @ 50%, Straight-Arm Dips: 3 sets x 8 reps @ 75%
  • Day 3 – Face Pulls: 4 sets x 10 reps @ 70%
  • Day 5 – Cable Y Raise: 3 sets x 12 reps @ 60%, One-Arm Straight-Arm Pushdowns: 4 sets x 8 reps @ 75%
• Week 5 – 6 sets (deload)
  • Day 1 – Prone Y Raise: 1 set x 15 reps @ 50%, Straight-Arm Dips: 1 set x 8 reps @ 75%
  • Day 3 – Face Pulls: 2 sets x 10 reps @ 70%
  • Day 5 – Cable Y Raise: 1 set x 12 reps @ 60%, One-Arm Straight-Arm Pushdowns: 1 set x 8 reps @ 75%

Lower Trap Anatomy

The traps, also known as the trapezius, are a triangular shaped muscle that’s divided into three different areas based on the direction of the muscle fibers. In general, the traps are located along the upper and middle back. They are the most aesthetically superficial muscle, so well-developed traps really stand out and are key for a thick, muscular back.

The traps consist of upper, middle, and lower traps.  The primary function of the traps is to move and stabilize the scapula, also known as the shoulder blades. 

The upper traps are primarily responsible for scapular elevation, the middle traps perform scapular retraction, and the lower traps do scapular depression.

To learn more about trap anatomy, check out the video below!

Trapezius Muscle - Origin, Insertion, Actions - Human Anatomy | Kenhub

Frequently Asked Questions

Closing Remarks

Chronic neck and shoulder pain are quite common in today’s society. One of the primary causes of neck and shoulder pain/dysfunction is poor posture, weak upper/middle back muscles, overdeveloped anterior delts, and bad movement patterns. Whether you’re a high level athlete, physique competitor, or weekend warrior, no one wants to deal with neck or shoulder pain.

The good news is that by strengthening specific muscles, you may be able to drastically reduce your shoulder/neck pain, improve your posture, and increase your performance. One of the key muscles that you should emphasize is the lower traps.

It’s apparent that the lower traps don’t get the attention they deserve when compared to the upper and middle traps. They play a major role in scapular movement, stability, and mobility. A recent randomized controlled trial from the journal Medical Science Monitor found that a lower trap strengthening program was effective at reducing neck dysfunction and pain by improving posture.

Whether you want to move better, look better, or have less pain, consider strengthening your lower traps by doing some of the exercises we highlighted in this article!

Other Muscle Groups Exercises

If you enjoyed this post, check out our other collections of the best exercises for each muscle group below.

References

1. Ekstrom, RA. et al. May 2003. “Surface electromyographic analysis of exercises for the trapezius and serratus anterior muscles.” Journal of Orthopedic and Sports Physical Therapy, vol.33(5):247-58. https://pubmed.ncbi.nlm.nih.gov/12774999/
2. Israetel, Mike. Jan. 2020. “Trap (Traps) Growth Training Tips.” Renaissance Periodization. https://rpstrength.com/trap-training-tips-hypertrophy/
3. Park SH and Lee MM. March 2020. “Effects of Lower Trapezius Strengthening Exercises on Pain, Dysfunction, Posture Alignment, Muscle Thickness and Contraction Rate in Patients with Neck Pain; Randomized Controlled Trial.” Med Sci Monit. 2020 Mar 23;26:e920208. doi: 10.12659/MSM.920208. PMID: 32202262; PMCID: PMC7115121.

About Heather Jacques

Heather Jacques is a former collegiate athlete that graduated from Grand Valley State University with a Bachelor of Science in Athletic Training. Along with writing content for Lift Vault, Heather works for one of the fastest growing sports nutrition companies, Axe & Sledge Supplements, as their product specialist. Heather is an avid lifter, snowboarder, and outdoor enthusiast. She was born in Colorado, raised in northern Michigan, and currently resides in Pennsylvania. Heather's primary goal is to help others achieve their health and fitness goals through education, motivation, and inspiration.