PhD in Integrative And Functional Medicine | Swolverine Medical Review Board
Dr. Karmen is a clinical nutritionist, researcher, and educator specializing in hormonal health and functional nutrition for women in the prenatal, postpartum, and reproductive stages. With over a decade of experience in clinical and academic settings, she integrates evidence-based science with patient-centered care to help women achieve optimal hormonal balance and lifelong wellness.
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
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.
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.
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.
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:
Set a barbell in a rack at approximately shoulder height.
Stand with feet shoulder-width apart, brace your core, and establish a solid, balanced foundation.
Grip and Positioning:
Grip the bar with your hands just wider than shoulder-width, palms facing forward.
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.
Step back from the rack, keeping your spine neutral and core engaged.
Execution:
Take a deep breath, then press the barbell directly overhead in a straight line.
At the top, fully extend your elbows and actively elevate your shoulders, engaging the lower traps and serratus anterior for overhead stability.
Exhale as you press, then inhale as you slowly return the bar to your shoulders.
Repeat for the desired number of reps, keeping tension in your core and glutes throughout the set.
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.
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.
Position a barbell at shoulder height in a squat rack.
Load it with light to moderate weight—start with about 20–25% of your back squat max.
Step under the bar and rest it across your upper traps, slightly higher than a low bar squat.
Execution:
Step back from the rack with your feet shoulder-width apart.
Engage your core, set your shoulders down and back, and maintain a neutral spine.
Hinge at the hips, keeping a soft bend in the knees as you lean forward until your torso is approximately parallel to the ground.
Pause briefly, then extend your hips and drive through your heels to return to the starting position.
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.
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.
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.
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