Exercises for the Trapezius Lower

Trapezius Lower: 300+ exercises in the FitRay library, each with the muscles it works, step-by-step instructions, the equipment it needs and its own common mistakes.

What the lower trapezius does

The lower trapezius runs in a V from the middle of the back up to the shoulder blades. It pulls the shoulder blades down and helps them rotate upwards when you lift the arms overhead. It is often weak, and that can make overhead reaching uncomfortable.

How to train it

Y-raises (lifting the arms in a Y shape, lying face down or with a band or cable) are the main exercise. Use light weights and think of drawing the shoulder blades down and back.

Five to start with

  1. 1
    BeginnerProne Incline Y-Raise

    Lying face down on an incline bench: the classic lower-trap exercise.

  2. 2
    BeginnerBand Y-Raise

    A light band makes it easy to do anywhere.

  3. 3
    IntermediateCable Y-Raise

    The cable keeps the tension through the whole raise.

  4. 4
    BeginnerTRX Y-Raise

    Leaning back on suspension straps: your bodyweight is the load.

  5. 5
    BeginnerScapular Pull-Up

    Hanging from a bar, pull the shoulder blades down without bending the arms.

All 300+ exercises that work the lower trapezius