Movement guide
Lower trapezius
The lower fibers help depress and upwardly rotate the shoulder blade, working with other shoulder-girdle muscles.
01
Prone Y raise
Lower emphasis · Light dumbbells
Also works
Middle and upper trapezius, serratus anterior; rotator cuff stabilizes
How to perform +
Lie face down on an incline bench. With thumbs upward, lift your arms into a Y through a comfortable range. Lower slowly.
Start with bodyweight or very light weights and avoid arching your back.
Example volume · 2–3 sets × 10–15 reps