3 Lower Trap Exercises for a Stronger, More Defined Back | Fitbyus - Fitbyus

Upper traps, middle traps, and lower traps are the three main regions of the trapezius. Because the upper traps are viewed from front, therefore, many people only focus on building upper traps and leave the focus on building the lower tarps. However, it is very important to target lower trap muscles by doing lower trap exercises, because targeting lower trap adds size definition to the middle back.

Do you know? that in maintaining shoulder health lower trap play an essential role. Many back exercises involve the lower traps while performing, but by doing lower trap exercises they can be further emphasized.

In this article, we'll look over the top 3 lower trap exercises you can do to build stronger, larger lower traps. So, Read this article complete before performing the exercises.

Lower Trap Exercises

Here’s our definitive list of the 3 effective and safe exercises for lower trap. By performing these you will see the results.

Prone Y Raise

Generally, the Y raise is considered the best exercise to target lower lats. A study by researchers from Rocky Mountain University found that as compared to several other exercises the prone Y raise resulted in the most EMG activity in the lower traps.

EMG stands for electromyographic amplitudes, and it’s one way out of many ways to measure muscle activity. Greater muscle recruitment during performing a given exercise will give more growth! The movement pattern is directly in-line with the lower trap muscle fibers is one of the main reasons why prone Y raise exercise is considered better than others for targeting the lower trap muscles.

How to perform the prone Y raise

First, Adjust an incline bench to a 30-degree angle to perform prone Y raise.
Lie on the bench in the prone position. Now hang straight down your arms with your hand in a neutral position. You can do this without any weight or if you are comfortable you can use dumbbells.
Take a deep breath and stretch your arms upward and backward to create a 45-degree angle that resembles the shape of the letter "Y" to begin the Prone Y raise.
Hold for 1-2 seconds, when your arms are in a line.
When you lower your arms back exhale.
Repeat the Prone Y Raise exercise for the desired number of repetitions.

Check out the video below to learn how to do the prone Y raise on an inclined bench!

Cable Y Raise

The cable Y raise is a more advanced and more effective variation of the prone Y raise which we discussed before this. To prepare yourself for Cable Y raise it's a good idea to do an unweighted prone Y raise first before this. As you become more comfortable you can progress yourself with cable Y raise.

This is a great way to use this exercise as a warm-up if you need more lower trap development. Utilizing a cable stack with pulleys positioned close together is the best and most effective way to perform this exercise.

How to perform the Cable Y raise

Choose an adequate amount of weight and adjust the cable pulleys to your chest height. Since you will be holding the wire end directly, there is no need to attach any cable accessories.
With your feet shoulder-width apart, stand facing the cables. Lift your arms out in front of you until they are perpendicular to the floor. With your hands crossed in front of you, grasp the right cable with your left and the left cable with your right.
Breathe in deeply, engage your core, and lift the cables up and backward while forming a Y shape with your arms. Make sure your arms stay straight during the entire action. Avoid raising your shoulders since doing so can contract your upper traps.
When your arms are parallel to your body, hold the position for a minimum of two seconds.
Breathe out while lowering the cables back to the beginning.
Repetition should continue for as many times as you like.

Face Pulls

The most effective exercise for working the upper back is a face pull, and it requires very little equipment.

Face pulls are the final exercise on this list of lower trap exercises. Face pulls are frequently thought of as a rear delt exercise, however they also work the lower traps, middle traps, and rhomboids.

How to perform the Face pulls

A cable pulley should be set up at the highest position or directly above your head.
Choose an appropriate weight and attach a rope to the pulley.
With your hands facing down and facing the cable, elevate your arms high while holding the handles in a pronated grip.
Take a couple of steps back from the cable before assuming a split stance with one foot in front of the other. Make sure your arms are fully stretched in front of your body as you lean back slightly.
Pulling the rope towards your forehead while horizontally abducting your shoulder and bending your elbows begins the movement after inhaling and bracing your core.
Externally rotate your shoulders as the rope approaches your head so that each end of the rope travels to each side of your head.
Pause for one or two seconds at the start of each repetition.
Inhale, then slowly extend your arms to drop the rope back to the starting position.
Repeat the exercise as many times as necessary.

Check out the video below to learn how to do face pulls!

Conclusion

These exercises which we discuss in this article are the most effective exercises for lower trap. For athletes, Strong Lower trap improves their performance in sports. By Adding these lower trap exercises to your workout routine you can achieve your lower trap goals. But it is also important to maintain the form when performing the exercises.