The 3 Best Exercises For The Lower Traps

The trapezius muscle are more than a good – looking body part, it’s also a group of hard working fibers which support the limbs and the shoulder, and some of its functions are enabling the movement of the shoulders, keeping the head and the neck in position and even assisting breathing.

Having said that, the trapezius muscle group consists of upper, middle and lower fibers, although the upper fibers often get all the attention because they are the most visible ones.

Just think about how many exercises do you know that specifically hit the lower traps?

Exactly, none.

Still, the middle and the lower traps are very important for back health and they also contribute to the aesthetics of a well – developed back. Like with a lot of other body parts, the lower part is equally important as the upper part, and neglecting it results in one side growing stronger and the other remaining stiff and weak which of course lead to injuries and imbalanced, weird – looking muscles.

So, when it comes to the strength, balance, aesthetics and health of the lower traps, we give you the 3 best exercises which you definitely need to include into your program.


Laying Silverback Shrug

This version allow you to efficiently target the lower traps by leaning further over, the further you go, the more you hit them.

If this is the first time performing this movement, set the bench to a 45 or a 60 degree angle which is usually the most comfortable position. Then, shrug your shoulders up towards the ceiling.

Laying Silverback Shrug

3-4 sets of 8-12 reps should definitely do the trick for the lower fibers.


Yates Row

Named after the man who has one of the greatest backs in history, this exercise is one of the best back building exercises you can find. It’s very similar to the classic barbell back row, with the difference that you lean forward about 30 degrees. Use an overhand grips to minimize bicep activity.

Pull the bar towards your abdomen, pause for a second and squeeze your shoulder blades together and then release.

Repeat for 3 – 4 sets of 8 – 12 reps.


One-Arm Dumbbell Row

You probably know that in order to enable a full retraction of shoulder blades during a row movement, you need to place your hands further than the bar enables you to. You can overcome this problem by performing the one arm dumbbell row in a kneeling position.

To perform this, kneel with one of your legs on a bench and one arm supporting you. The other foot should be resting on the ground and the other arm should be holding the dumbbell.

Make sure your body is parallel to the floor and allow the weight to drop towards the ground. This produces an amazing stretch for the back. Pull the dumbbell to the side of the chest until it’s beside the stomach and keep your torso stationary and then go back to the original position.


Repeat for a couple of sets of 10 – 12 reps for each arm.

For the best results, try performing supersets. Good luck!