Nederlands | English | Deutsch

Project Sports

Questions and answers about sports

Lower trapezius usefulness?

4 min read

Asked by: Samantha Briggs

Trapezius muscles play an important role in the movement of the scapula, specifically the lower trapezius has a key role in stabilizing the scapula [10]. Long-term hyper activation and shortening of the upper trapezius makes the lower trapezius weak, and this leads to muscle imbalance [11].

Why are lower traps important?

The lower trap helps to depress the scapula (shoulder blade) as well as help the upper fibers of the trapezius upwardly rotate the scapula. We focus on activating the lower traps to help stabilize the shoulder blades during overhead movements.

What do the lower fibers of the trapezius do?

The lower fibers depress and aid the upper fibers in upwardly rotating the scapula. These motions allow for the scapula to rotate against the levator scapulae and the rhomboid muscles. This rotation is important, in conjunction with the deltoid muscle, for throwing objects.

Do lower traps help with posture?

The lower traps or trapezius muscles are one of the most under used muscles we see in patients, but it is one of the most important for our posture! The lower traps are what bring our shoulder blades back and down allowing us to stand up straight.

What are trapezius muscles used for?

Also known as traps, the trapezius muscles play an important role in posture. They move the shoulders, lift arms out to the side, and protect the neck and spine. You use them when you shrug or pull your shoulders back. This article explains the anatomy and function of the trapezius muscles.

What happens with weak lower traps?

Trapezius muscles play an important role in the movement of the scapula, specifically the lower trapezius has a key role in stabilizing the scapula [10]. Long-term hyper activation and shortening of the upper trapezius makes the lower trapezius weak, and this leads to muscle imbalance [11].

How do I activate my lower trapezius?

Towards the ceiling. As high as he can you'll see he's recruiting here and then slowly. Lower down. And then lift back up and you'll see that he's getting great lower trap activation.

How do mid and lower traps work?

Rotate your arm upwards maintaining the elbow against the side of your body. Hold the top position for 1-2 seconds before slowly lowering the weight. It is important to pull your shoulder blade back as you raise your arm. This increases activation of the middle and lower trapezius muscles.

How do you strengthen your lower and middle traps?

LIST OF TRAP EXERCISES:

  1. Deadlift (upper, middle, lower)
  2. Trap Bar Deadlift (upper, middle, lower)
  3. Snatch Grip Deadlift (upper, middle, lower)
  4. Overhead Press (upper and lower and middle)
  5. Barbell Shrug (upper)
  6. Dumbbell Shrug (upper)
  7. Cable Rope Shrug (upper)
  8. The Gittleson Shrug aka One Arm Dumbbell Shrug.

Why are my trapezius so big?

Comes from you've become very tight. From the upper trapezius sternocleidomastoid. Stretch by turning your head. You're probably also going to a strip stretch the front part your shoulders.

Are traps considered back or shoulders?

Are traps shoulders or back? While the traps allow shoulder movement and attach to the scapula, they are considered part of the back. It’s a three-part muscle that attaches at the base of your skull and continues down to the middle of your spine.

What is the best exercise for trapezius?

5 best exercises to build bigger traps

  • Shrugs. It wouldn’t be a list of the best exercises for traps if we didn’t mention shrugs. …
  • Barbell Deadlift. …
  • Rack pulls. …
  • Upright rows. …
  • Face pulls.


Are traps important for climbing?

The upper trapezius helps create the rotation we need so that the humerus and scapula maintain a good position with one another. The lower trap is also a stabilizer for the shoulder during the initial elevation of the arm.

Do deadlifts work lower traps?

Squats, deadlifts, bench presses and chin ups are all classic examples of compound exercises. Most people do not know this but the overhead press is actually one of the very best exercises that you can perform for strengthening the lower traps!

Do I have weak lower traps?

If your low trap is weak you will probably have rounded shoulders or winging of the shoulder blade or both. This is actually really common because so much of what we do hunches our bodies forward such as sitting at a computer, sitting on the couch, lying on our side at night in bed, and so on.