The Best Lower Trap Exercises to Improve Strength, Stability, and Performance

Most resistance training programs emphasize exercises that target the upper and middle trapezius, while often neglecting the lower traps. This oversight can lead to poor scapular control and shoulder instability—especially in athletes performing frequent overhead movements. The lower trapezius plays a vital role in scapular movement and stabilization, which makes it a critical focus for both performance enhancement and injury prevention.

In this article, we’ll cover:

• The function and anatomy of the lower trapezius

• Why lower traps are commonly undertrained

• How strengthening the lower traps improves shoulder health

• The best exercises to target the lower traps (coming up next)

Lower Trap Anatomy and Function

The trapezius muscle is a large, superficial muscle shaped like a trapezoid. It spans from the occipital bone down to the lower thoracic vertebrae, and laterally to the spine of the scapula. It is anatomically divided into three functional regions:

• Upper trapezius – elevation and upward rotation of the scapula

• Middle trapezius – scapular retraction

• Lower trapezius – scapular depression, upward rotation, and posterior tilt

“The lower trapezius is a critical stabilizer of the scapula, assisting in upward rotation, posterior tilt, and retraction during overhead arm elevation.”
— Kibler et al., British Journal of Sports Medicine, 2008

Weakness or poor activation of the lower traps disrupts scapulohumeral rhythm, increases the risk of shoulder impingement, subacromial bursitis, and glenohumeral instability, particularly in overhead athletes.

“Decreased activation of the lower trapezius relative to the upper trapezius has been associated with shoulder pain and dysfunction.”
— Cools et al., British Journal of Sports Medicine, 2003

Why the Lower Traps Are Neglected in Training

Most training programs emphasize compound lifts and isolation movements that recruit the upper and middle traps—such as shrugs, rows, and deadlifts. While effective, these exercises do not adequately target the lower trap fibers, which are oriented diagonally downward and require specific angles and movement patterns for full engagement.

“Common upper body exercises insufficiently activate the lower trapezius, contributing to imbalances that impair scapular control and increase injury risk.”
— Ekstrom et al., Journal of Orthopaedic & Sports Physical Therapy, 2003

Neglecting the lower traps can result in:

• Poor posture (forward shoulder position)

• Compensatory overuse of upper traps and levator scapulae

• Limited shoulder mobility and reduced pressing power

• Increased risk of rotator cuff injuries

The Best Lower Trap Exercises For Strength And Performance

1. Face Pulls

How To Do Face Pulls for Stronger Shoulders and Lower Traps

The face pull is one of the most effective upper-back movements for improving shoulder health, postural alignment, and scapular control. It directly targets the rear deltoids, rhomboids, and lower trapezius, which are often undertrained in conventional pressing and pulling routines.

While the cable pulley machine with a rope attachment is the most common setup, face pulls can also be performed using resistance bands, gymnastic rings, or even sled attachments for added versatility.

“Electromyographic studies show that exercises involving scapular retraction, such as the face pull, significantly activate the lower trapezius.”
— Andersen et al., Journal of Electromyography and Kinesiology, 2006

How To Perform a Face Pull (Cable Variation)

Setup:

1. Set the cable pulley to the highest setting above your head.

2. Attach a rope handle and grab each end with your palms facing down and out (thumbs toward your ears).

3. Step back to create tension and extend your arms fully.

4. Engage your core and lean back slightly (about a 20-degree angle).

Execution:

1. Pull the rope slightly toward you to lift the weight stack.

2. Initiate the movement by engaging your shoulders—not your arms.

3. Pull the rope toward your forehead, flaring your elbows outward and retracting your scapula (squeeze your shoulder blades together).

4. At the top, your palms should face in, and your elbows should be level with or slightly above your shoulders.

5. Slowly reverse the movement, extending your arms under control.

6. Maintain good posture and avoid letting your shoulders roll forward at any point.

Muscles Worked

• Primary: Rear deltoids, lower trapezius, rhomboids

• Secondary: Rotator cuff, middle trapezius, upper back stabilizers

Pro Tips for Better Results

• Avoid using too much weight—form and control are more important than load.

• Keep your neck neutral and avoid craning forward during the pull.

• Perform in a high rep range (12–15 reps) to build postural endurance.

Face Pull Variations

• Band Face Pulls – Great for home or warm-ups

• Sled Face Pulls – Add concentric resistance only

• Rings/TRX Face Pulls – Increase core demand and instability

• Kneeling Face Pulls – Helps isolate the upper back and limit compensation from the lower body

2. Overhead Press 

How to Do the Overhead Press: A Functional Movement for Lower Trap Strength

The overhead press is a powerful compound lift that activates the lower trapezius, along with a wide range of stabilizing muscles in the shoulders, core, and upper back. Unlike isolated lower trap movements, the overhead press offers functional benefits that carry over to sport, daily life, and overall movement mechanics.

While often thought of as just a shoulder or deltoid exercise, the overhead press requires strong scapular stabilization, making it one of the most effective compound movements for training the lower trapezius in a functional, upright position.

“The lower trapezius assists in upward rotation and stabilization of the scapula during overhead pressing movements, contributing to both performance and injury prevention.”
— Kibler et al., Sports Medicine, 2006

How To Perform the Overhead Press (Barbell Variation)

Setup:

1. Set a barbell in a rack at approximately shoulder height.

2. Stand with feet shoulder-width apart, brace your core, and establish a solid, balanced foundation.

Grip and Positioning:

3. Grip the bar with your hands just wider than shoulder-width, palms facing forward.

4. Dip under the bar to rack it across the top of your shoulders, elbows slightly in front of the bar and pointed down and forward.

5. Step back from the rack, keeping your spine neutral and core engaged.

Execution:

6. Take a deep breath, then press the barbell directly overhead in a straight line.

7. At the top, fully extend your elbows and actively elevate your shoulders, engaging the lower traps and serratus anterior for overhead stability.

8. Exhale as you press, then inhale as you slowly return the bar to your shoulders.

9. Repeat for the desired number of reps, keeping tension in your core and glutes throughout the set.

Muscles Worked

• Primary: Anterior deltoids, medial deltoids, triceps

• Secondary: Lower trapezius, serratus anterior, core, upper chest

• Stabilizers: Rotator cuff, spinal erectors, glutes

Benefits of the Overhead Press

• Activates lower trapezius through scapular upward rotation and elevation

• Improves overhead mobility and postural strength

• Enhances core stability and balance due to standing, vertical load

• Supports functional athletic performance and shoulder health

EMG data confirms significant lower trap activation during overhead pressing due to its role in scapular control during arm elevation (Ekstrom et al., JOSPT, 2003).

3. Landmine Press

How to Do the Landmine Press: A Joint-Friendly Overhead Exercise for Lower Trap Activation

The landmine press is an excellent alternative to traditional overhead pressing for individuals who struggle with shoulder mobility, joint pain, or poor scapular control. Because of its angled pressing path, the landmine press allows for a more natural range of motion that reduces stress on the shoulder joint while still activating the lower trapezius, serratus anterior, and rotator cuff muscles.

This makes it one of the best functional exercises to train overhead strength and stability—especially in athletes working to improve scapular mechanics and avoid injury.

“Closed-chain shoulder exercises, like the landmine press, offer joint-friendly mechanics while promoting scapular upward rotation and muscle balance.”
— Reinold et al., Journal of Orthopaedic & Sports Physical Therapy, 2009

How To Perform the Landmine Press

Setup:

1. Anchor a barbell into a landmine unit or wedge it securely into a corner.

2. Load the desired weight onto the free end of the bar.

3. Stand with a staggered stance (inside foot forward), holding the barbell in one hand at shoulder level with your palm facing inward.

Execution:

4. Brace your core and keep your chest tall with a slight lean into the bar.

5. Press the bar upward and slightly forward in an arcing path until your arm is fully extended.

6. Pause at the top and elevate your shoulder slightly to engage the lower traps and serratus anterior.

7. Slowly return to the starting position under control.

8. Perform all reps on one side, then switch arms.

Muscles Worked

• Primary: Anterior and medial deltoids, upper chest, triceps

• Secondary: Lower trapezius, serratus anterior, core

• Stabilizers: Rotator cuff, spinal erectors, obliques

Why the Landmine Press Is Great for Lower Trap Activation

• Encourages scapular upward rotation and elevation

• Promotes proper shoulder joint centration

• Reduces load on the shoulder capsule vs. traditional barbell overhead presses

• Ideal for overhead athletes, lifters with limited shoulder mobility, or anyone rehabbing from shoulder dysfunction

Studies have shown that landmine variations improve scapular control by allowing natural upward rotation and minimizing compensatory upper trap dominance (De Mey et al., Manual Therapy, 2013).

Programming Tips

• Perform 3–4 sets of 8–12 reps per side

• Use lighter loads to focus on stability and control, not max strength

• Integrate into push days, mobility circuits, or overhead stability warm-ups

4. Good Mornings

How to Do Good Mornings: Strengthen Your Posterior Chain and Lower Traps

Good mornings are a compound, functional strength movement that blend elements of the squat and deadlift into one powerful hip-hinge exercise. This movement not only builds posterior chain strength, but also improves mobility, core stability, and postural alignment—making it a staple in both strength and athletic training programs.

Often described as a loaded version of the Romanian deadlift, good mornings differ in that the weight is placed across the upper back, similar to a barbell back squat.

“Compound movements like good mornings recruit multiple joints, muscle groups, and stabilizers in a single motion, promoting better strength transfer, posture, and athletic performance.”
— Schoenfeld et al., Journal of Strength and Conditioning Research, 2010

Muscles Worked in Good Mornings

Good mornings target a wide array of muscles, especially those in the posterior chain, including:

• Glutes

• Hamstrings

• Erector spinae (lower back)

• Hip flexors and abductors

• Core stabilizers

• Quadriceps

• Calves

• Lower trapezius and upper back muscles

As the torso hinges and extends, the lower trapezius and spinal stabilizers engage to maintain posture and resist forward collapse, especially during the eccentric phase (Andersen et al., Journal of Electromyography and Kinesiology, 2006).

How To Do Good Mornings (Barbell Variation)

Setup:

1. Position a barbell at shoulder height in a squat rack.

2. Load it with light to moderate weight—start with about 20–25% of your back squat max.

3. Step under the bar and rest it across your upper traps, slightly higher than a low bar squat.

Execution:

4. Step back from the rack with your feet shoulder-width apart.

5. Engage your core, set your shoulders down and back, and maintain a neutral spine.

6. Hinge at the hips, keeping a soft bend in the knees as you lean forward until your torso is approximately parallel to the ground.

7. Pause briefly, then extend your hips and drive through your heels to return to the starting position.

8. Repeat for 8–12 controlled reps, focusing on tension and form.

Why Good Mornings Improve Lower Trap Engagement

As your torso leans forward and returns upright, the lower trapezius works isometrically to stabilize the scapula and maintain spinal alignment. This helps reinforce proper posture during hip hinge movements and overhead lifts, especially under load.

“Lower trapezius activation plays a key role in thoracic extension and postural control during loaded hip hinges like the good morning.”
— McGill, Ultimate Back Fitness and Performance, 2015

Coaching Cues and Tips

• Keep the bar path fixed—avoid letting the weight roll onto your neck.

• Use a slow eccentric (lowering) phase to maximize glute and hamstring tension.

• Don’t hyperextend at the top—stand tall, don’t lean back.

• Start light—focus on hip mobility and form before loading heavy.

5. Wide Grip Cable Row

How to Do Wide Grip Cable Rows: Build a Stronger Back and Activate Your Lower Traps

The wide grip cable row is a powerful horizontal pulling exercise that emphasizes the upper and mid-back muscles, particularly the rhomboids, rear deltoids, lats, and lower trapezius. By using a wider grip, this variation shifts more focus toward the scapular retractors, promoting better posture, spinal alignment, and shoulder stability.

This movement is especially valuable for athletes and lifters who spend a lot of time pressing or working overhead, as it helps counteract internal rotation and overactive upper traps.

“Exercises involving scapular retraction with a wide grip elicit greater activation of the lower trapezius, promoting balanced shoulder mechanics and posture correction.”
— Andersen et al., Journal of Electromyography and Kinesiology, 2006

Muscles Worked

• Primary: Rhomboids, middle trapezius, rear deltoids, latissimus dorsi

• Secondary: Lower trapezius, erector spinae, biceps, forearms

• Stabilizers: Rotator cuff, core

How To Perform a Wide Grip Cable Row

Setup:

1. Attach a wide grip bar (lat pulldown-style) to a seated cable row machine.

2. Sit on the bench with your feet firmly planted, knees slightly bent.

3. Grab the bar with a wide, overhand grip—hands outside shoulder width.

4. Sit tall, extend your arms fully, and engage your core.

Execution:

5. Begin the pull by initiating scapular retraction—squeeze your shoulder blades together.

6. Pull the bar toward your upper abdomen or lower chest, keeping your elbows flared outward at ~45 degrees.

7. Pause briefly at the end range with maximum retraction.

8. Slowly extend your arms forward while maintaining posture.

9. Repeat for 8–15 reps, depending on your training goals.

Benefits of the Wide Grip Cable Row

• Strengthens the lower trapezius, improving scapular control and posture

• Enhances horizontal pulling power, balancing pushing movements (like bench press or overhead press)

• Helps correct upper crossed syndrome caused by rounded shoulders and overactive upper traps

• Improves shoulder retraction and stability in compound lifts

“Strengthening the lower trapezius through pulling movements helps restore muscular balance in overhead athletes and reduces risk of impingement.”
— Cools et al., British Journal of Sports Medicine, 2003

Coaching Cues

• Keep your chest tall and spine neutral—no rounding or hyperextension.

• Think: pull with your back, not your arms.

• Avoid shrugging—keep your shoulders down throughout the movement.

• Use a full range of motion and control both the concentric and eccentric phases.

Need Help With Optimizing Your Nutrition And Training Plan To Finally Get The Results You've Been Waiting For?

The Swole Kitchen is an exclusive membership opportunity for those who are looking to pursue a performance-driven lifestyle. By combining wellness consulting, nutritional lifestyle improvement, and 1:1 customized nutrition plans to our members, our programs aim to optimize human potential. In each of our programs, you’ll receive guidance to reclaim your health, fuel your lifestyle, and pursue performance ambitions, all while learning how to make nutritional decisions from a place of self-trust and intuition. All of our coaches are committed to providing the highest level of results-driven wellness to our members.

SWOLVERINE IS AN ENDURANCE ATHLETE AND ACTIVE LIFESTYLE BRAND. MADE FOR THE ELITE ATHLETE, AND THE STRONG-WILLED OUR PRODUCTS WERE DESIGNED TO FUEL YOUR ATHLETIC PERFORMANCE. WE PERFORM WHEN YOU PERFORM. 

We believe that everyone can optimize not only their athletic performance but their human potential. The way we believe we can optimize performance is through transparency, clinically effective doses, and clinically proven ingredients with evidence-based outcomes. We provide the nutrients you need to power your active lifestyle.