Lower Trap Exercises

This exercise primes your serratus anterior upper traps AND lower traps due to the particular angle of the arm in the scapular plane. Turn your hands out slightly and push through the rollers depressing the shoulders down.

How To Train Lower Traps Lower Trap Exercises Lower Traps Exercise

3 Resisted Y-Upward Rotation.

Lower trap exercises. Exercises like Rows and Face-Pulls are very good choices but so is a sweet little number called the Lower-Trap Raise. Horizontal abduction with external rotation 5. Exercises such as the wall slide prone trapezius raise and shoulder external rotation in 90 degrees of abduction position the scapula for optimal lower trapezius activation.

Exercises such as the scaption 41 robbery exercise 42 43 the lawn mower and the shoulder horizontal with external rotation all elicit greater levels of lower trapezius activation. A study by Cools and colleagues determined that the following exercises have the best UTLT ratios. This exercise has been shown under EMG to have the highest activation of all lower trap movements 1.

These are great exercises you can do to strengthen your lower traps and even build them. In a similar study by McCabe et al the following exercises activated the LT over the UT. This can improve activation and technique when first starting lower trapezius training.

The various I T and W exercises which target the rhomboids and middle trapezius and external rotators also work the lower traps significantly albeit less directly than the Y exercises. Prone 1-Arm Lower Trapezius Raise This exercise is performed lying face down with one arm over the. You can counter this and beef up the mid back in the process by tapping into the lower traps.

12 Foam Roller Depressions on Bench. Most people with poor posture involve their upper traps way too much in movements where they really shouldnt be overly involved. In fact a researched study published in the American Journal of Sports Medicine Lower-Trap Lifts are among the best scapula shoulder blade strengthening exercises.

They are very important to have good posture and prevent postural p. Closing Thoughts After reading this article you now have gained an understanding of how the shoulder girdle functions and excellent exercises you can implement into your routine to bulletproof your shoulder. The single-arm trap-3 raise does a nice job in targeting the lower traps.

Set up two half rollers on a bench.

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