Lower Traps Exercise – Progression Plan
Why Do This Exercise?
A common problem that I see in clinic is weak and underactive lower trap muscles — the muscles that should be keeping your shoulder blades stable when you lift your arms over head. Without this stability, your shoulders and lower back must work harder in poor positions. This can set you up for repetitive shoulder impingement as well as ongoing strain in the mid and lower back.
That’s why this exercise isn’t just about shoulder stability — it’s also a key part of lower back rehab. Training the lower traps helps you stabilise your low back in a strong, extended position, even when your upper body is loaded or pushed into flexion. This makes it an important foundation exercise for anyone looking to rebuild spinal health and prevent future flare-ups.
Benefits
- Restores shoulder stability for overhead work
- Opens and improves posture
- Builds tone and strength in the back extensors
- Supports healthy lumbar spine stability during load
- Reduces the risk of shoulder impingement issues
When Do You Need It?
You may benefit from this exercise if:
- You notice a slouched posture
- Overhead work feels difficult
- You experience poor shoulder stability or movement mechanics, which can lead to repetitive impingement between the upper arm bone and shoulder blade (shoulder impingement syndrome)
- You’re rehabbing from lower back issues and need stronger postural support under load
Goal Before Progressing
You’re ready to move to the next level when you can:
- Perform the current level with good form and no pain
- Notice your strength progress starting to plateau
How to Do It
See the video above for full demonstration and form tips.
Rep & Set Guidelines
- Mobility level: 30–60 sec, 3x per day
- Static strength level: 20–40 sec, 2x per day
- Eccentric strength level: 8–30 reps, 1x per day
- Concentric strength level: 6–20 reps, every second day
- Functional strength level: 6–20 reps, 1–2x per week
Progression
Increase your time, reps, or resistance gradually — aim for about 5–10% per week.