Best Lower Trapezius Exercises: Boost Your Strength!

The trapezius, also known as the trapezoid or traps, is an extensive, surface muscle on the upper back. The muscle starts at the base of the neck, from the occipital bone to the middle of the back, the lower thoracic vertebrae. Trapezius is triangular in shape and extends to the width of the shoulders, to the scapula or shoulder blades. 

The trapezius has three parts, the upper trapezius which holds the weight of the arms; the transverse or middle trapezius which is meant to medially retract the scapula, and the third part known as the lower trapezius or ascending trapezius which assists the descending part in moving the scapula. The functions of these three parts are enough to understand the significance of the trapezius muscles and the importance of maintaining them fully functional. 

Although we need the trapezius to move every part of our torso, neck, arms, head, and shoulder, overworking of shoulder muscles and arms and poor posture can weaken the muscles. The only way to restore the strength of the trapezius is by training it. Since trap muscles have an important role in preventing injuries and absorbing blows to the upper back, an untrained tight trapezius with too much tension can result in neck pain and chronic shoulder pain and might cause headaches. 

Understanding The Lower Trapezius Muscle

The lower trapezius, also known as the ascending trapezius, starts around the shoulder blades. The ascending part from both sides is conjoined at the middle of the spine, forming a ‘V’ shape. Being directly on top of the spine, the connection allows the trap to stabilize the spine while you bend or twist, protecting it from damage. This is the part of the traps that also helps you un-shrug, known as scapular depression, retracting your shoulder back after you shrug. 

  Lower trapezius muscles can get damaged due to muscle strains in the long term mostly caused by rigorous workouts, injuries that cause nerve damage, and tightness resulting from poor posture. That’s why you need to train each part of the trapezius, the lower trapezius being one of them, properly, with an exercise routine that doesn’t put too much pressure on the muscle.  

Lower trapezius exercises

Here is a set of exercises that you could practice daily, or every other day as you prefer, to train your lower trapezius to gain back its strength. These exercises help relieve the tightness of the muscles and while at that, improve the range of motion of your shoulders. 

• Y-Press: Y-Press needs a pair of dumbbells, preferably lightweight, that you need to hold at your neck level, folding your elbows, and forming a ‘W’ with your upper body. Stretch the arms slowly forward, making a ‘Y’ shape and stretching your lower trap muscles. Pull it down back, and repeat it 10-20 times.
• Reverse Shrugs: you can do this exercise either sitting or standing. If you are standing, keep your feet hip-width apart, hold a barbell over your head, shrug the shoulders upward, and then lower it. This exercise engages the lower traps directly, offering improved motion.
• Overhead Press: First, hold the weight at collarbone level. Extend the elbows straight toward the ceiling and press overhead. Lower the elbow the same way and slowly. Make sure to engage both your lower trapezius as well as your core to perfect the move.
• Face pulls: Face pulls are usually done with a resistance band. Being a low-impact move compared to the rest of them, it is considered a warm-up exercise. You can turn it high impact by adding a cable pulley machine with the rope attachment. Along with engaging the lower traps, this exercise will also help better your posture.  
• Lying Prone Press: This is a move similar to Y-Press, but instead of sitting or standing, you are lying down in a prone position. Hold the dumbells at your shoulder level, move them overhead, and then pull them back.  
• Cable Overhead Trap Raise: Also known as cable Y rise, this exercise needs a cable machine to work. Kneel, grab the cable machine pulley handles, lift up, straight first, and then overhead, and squeeze the traps while doing it. Always remember to start with something that doesn’t weigh much.  
• Straight Arm Dips: First, set up parallel bars just as you do for regular dips. Keep the arms straight, set the shoulders and elbows stable, and lower your entire body except your arms and reach as low as you can go. Pause for a moment, pull down your shoulders, and pull back your body, focusing on the lower traps.   
• Single Straight Arm Pulldown: Straight arm pulldowns are usually performed in a slightly leaned forward position. Set the preferred weight on a cable pulley, step back a little, grab the handle, and pull it down until it aligns with your body. Repeat the exercise 10 to 20 times without tiring out the muscles.  

Things to keep in mind while doing lower trapezius exercises

These exercises are sure to have an impact on your lower traps, strengthening them and increasing their mobility. However, there are a few things you need to keep in mind before starting exercise to avoid injuries and permanent damage to the muscles.

• Always start with warm-up moves that help relax the trapezius
• Follow the directions given by a fitness trainer and maintain a good posture while doing the exercises
• Stretch the shoulders before start doing any of the movements
• Don’t rush movements. Give enough time for the muscles to relax and catch up
• Don’t go straight to heavy lifting. Rather, start with something light
• Limit trap exercises to 2 to 3 times a week, especially in the beginning
• Do not practice the movements if you are recently out of surgery or have a shoulder injury

How important is your lower trapezius muscle?

The lower trapezius is what maintains the posture of the scapula. As stated once before, it supports the upper trapezius in rotation, adduction, and depression movements of the shoulder blades. The activity of lower traps is more at lower angles, and without a strong lower trapezius, you won’t be able to lift your arms over your head. This is why it is important to protect the lower traps from getting injured which, if neglected, will lead to permanent damage in the long term.  

Conclusion

The trapezius is a large muscle at your upper back extending from under your head to the middle of the spinal cord. The ascending trapezius or lower trapezius is one of the three parts of the trap muscle and is as equally important as the upper and middle parts, if not more. This part of the muscle supports shoulder movements including adduction, rotation, and depression, and assists the upper part in rotating the scapula.  

The lower trap muscles, just as the two other parts of the trap muscle can be strengthened through regular training. The set of exercises includes Overhead Press, Face pulls, Lying Prone Press, Cable Overhead Trap Raise, Straight Arm Dips, Single Straight Arm Pulldown, and a bunch of others mentioned and not mentioned in this article are helpful in building a strong, stable lower trapezius. However, heed the warnings that are meant to keep you safe and uninjured while following these movements, and practice accordingly.  

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