Exercises to activate your lower Traps

Lower Trap Activation Exercises.

Jayesh Shreemantwar
Exercises to activate your lower Traps

The lower trapezius muscles are located in the back and are responsible for shoulder blade movement, stabilization, and posture. Here are some exercises that can help activate and strengthen the lower trapezius muscles:

Prone T Raises: Lie on your stomach with your arms out to the sides and your palms facing the ground. Squeeze your shoulder blades together and lift your arms off the ground, forming a T-shape. Hold for a few seconds and then lower your arms back down.

Scapular Wall Slides: Stand with your back against a wall and your arms at your sides. Keeping your elbows and wrists against the wall, slide your arms up the wall until they are above your head. Then slide your arms back down to your sides.

Inverted Rows: Lie on your back under a bar or suspension trainer and grab onto it with an overhand grip. Keep your body in a straight line and pull yourself up towards the bar or handles, squeezing your shoulder blades together as you do so.

Face Pulls: Attach a resistance band to a high anchor point and grasp the band with both hands. Pull the band towards your face while squeezing your shoulder blades together, then slowly release back to the starting position.

Prone Shoulder Extensions: Lie on your stomach with your arms at your sides and your palms facing up. Lift your arms off the ground and extend them straight back, squeezing your shoulder blades together as you do so. Hold for a few seconds and then lower your arms back down.