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10 Lower Trap Exercises Physical Therapists Want You to Do

Learn about the importance of lower trap exercises and discover the moves recommended by physical therapists.

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Last Updated: Sep 1, 2025
Table of Contents

1. Standing Y

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2. Scapular Squeezes

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3. Bent Over T

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4. Shoulder Row

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5. Side Lying Arm Rotation

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6. Banded Rotation Pull Aparts

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7. Resisted Y

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8. 90-90 External Rotation

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9. Resisted Scaption

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10. Resisted T

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Table of Contents
10 PT-Recommended Lower Trap Exercises
1. Standing Y
2. Scapular Squeezes
3. Bent Over T
4. Shoulder Row
5. Side Lying Arm Rotation
6. Banded Rotation Pull Aparts
7. Resisted Y
8. 90-90 External Rotation
9. Resisted Scaption
10. Resisted T
The Benefits of Lower Trap Exercises
PT Tip: Train Your Lower Trap First
How Hinge Health Can Help You
References 

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