Lower Trapezius
Exercises that target the lower trapezius, grouped by whether they stretch or strengthen it.
The lower trapezius runs from the mid-and-lower thoracic spine up to the shoulder blade. It depresses the shoulder blade (pulls it down) and, importantly, helps rotate it upward so the shoulder can move freely overhead.
It is one of the most reliably weak, inhibited muscles in desk-bound, upper-crossed posture. When it under-performs, the upper trapezius compensates by hiking the shoulders, and overhead movement loses its smooth rhythm.
It is trained with prone Y-raises, overhead-based scapular drills, and lower-trap-focused holds — a cornerstone of correcting rounded shoulders and shrugged posture. See the shoulder and thoracic exercises.
