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6 Lower Trap Exercises To Build Your Lower Traps

Lower Trap Exercises for Posture
Lower Trap Exercises for Posture
Mayank Vora

Why should you be working on your traps? Well, if you want your back to look β€˜fine’, this is where you should start. Start training your trapezoid muscle to not only look lean but to feel extraordinary too. However, a lot of people are confused as to how should they work on this particular muscle group. Are there any tips that you must remember before getting into the workout? Let us have a look at a few pointers:

1) Go heavy if you want to develop your traps. No matter what the exercise is, do not choose light dumbbells. But do not go over board. Be practical!

2) Remember, you can work your upper traps on shoulder days. Whereas, you must work on your middle traps and your lower traps on back days.

3) The lower traps are the most complex of the three. However, there are some straightforward exercises that you must do to get definite results.

4) Do not work on your traps everyday. This will lead to soreness and fatigue. 3-4 days a week is perfect to get maximum results.

5) Quantity and quality are equally important. So try to do maximum reps while maintaining the best form.

Now, let us look at some back exercises to build your lower trap muscles!


Exercise #1

Bent Over Y With Dumbbells

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Instructions:

Step 1: Stand with your feet about shoulder width apart and hold a dumbbell in each hand. Make sure that your thumbs face up.

Step 2: Bend forward such that your torso is almost parallel to the ground. Do not lock your knees.

Step 3: Slowly, raise your arms in front such that you form the letter Y with your body and your arms. Go until your arms are parallel to the floor.

Step 4: Hold this position for a second and get back to the initial position. Repeat.

Do 3 sets of 15 reps each.

Also, read 5 Killer Trap Workouts to Build Strong Trapezius Muscles

Next up: Two Arms Bent Over Dumbbell Row

Exercise #2

Two Arms Bent Over Dumbbell Row

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Instructions:

Step 1: Stand and keep your feet hip width apart. Bend your knees a little and keep one feet ahead of the other. Hold a dumbbell in each hand.

Step 2: Bend your upper body forward and go until your torso is almost parallel to the floor.

Step 3: Lift the dumbbells as you bend your arms backwards. Raise them sideways such that your elbows push behind you.

Step 4: Hold for a second and get back to the initial position. Repeat.

Do 2 sets of 15 reps each.

Also, read 5 Dumbbell Back Exercises To Build A Strong And Muscular Back

Next up: Shoulder Shrugs

Exercise #3

Shoulder Shrugs

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Instructions:

Step 1: Stand with your feet about shoulder width apart. Do not lock your knees. Hold a dumbbell in each hand and make sure that your palms face you and the dumbbells are touching your thighs.

Step 2: Now, shrug your shoulders up and go as high as you can. Do not bend your elbows during this. Keep your shoulders straight.

Step 3: Once you reach the maximum level, squeeze your muscles and hold for 1-2 seconds.

Step 4: Get back to the initial position and repeat.

Do 2 sets of 15 reps each.

Also, read 6 Super Easy and Effective Shoulder Workout with Dumbbells

Next up: Chin-ups

Exercise #4

Chin-ups

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Instructions:

Step 1: Hold a pull-up bar such that your palms are closer than shoulder width and are facing you. Bend your knees at a 90-degree angle and keep your arms fully extended.

Step 2: Without bending your back, pull your body up towards the bar. Go until your head is above the pull-up bar. Make sure that your elbows are close to your body.

Step 3: Hold for 2 seconds and get back to the initial position. Repeat.

Do 3 sets of 5-6 times each.

Next up: Push-ups

Exercise #5

Push-ups

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Instructions:

Step 1: Get on all your fours such that your knees are on the floor and your arms are extended right under your shoulders.

Step 2: Push your legs back so as to make a straight line from your head to your heels.

Step 3: Slowly, lower your body by bending your elbows. Stop when your chest is a few inches away from the floor.

Step 4: Push your body up again by extending your arms. Repeat.

Do 2 sets of 15 reps each.

Also, read 5 Explosive Push Up Workouts To Build A Strong And Muscular Chest

Next up: Underhand Inverted Row

Exercise #6

Underhand Inverted Row

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Instructions:

Step 1: Keep the bar on the rack and set it at your waist’s level. Grab it with both your hands and keep it a little more than shoulder width apart. Maintain an underhand grip such that your palms are facing back.

Step 2: Now, go below the bar and extend your legs in front of you. Make sure that your arms are extended completely. Align your body from your shoulders to your ankles.

Step 3: Now, pull your chest up towards the bar and hold for a second.

Step 4: Get back to the initial position and repeat.

Do 2 sets with about 12-15 reps each.

Edited by Mayank Vora

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