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The is the bottom portion of that diamond. Its job is to pull your shoulder blades down and back (scapular depression and posterior tilt). The Imbalance: The "Upper Trap Dominance"

Most people think of their "traps" as the meaty muscles next to their neck that they shrug during a workout. Those are the . However, the trapezius is actually a giant, diamond-shaped muscle that extends all the way down to the middle of your back. lowwwtrap

Stop trying to "stretch" away the tension in your neck. More often than not, the solution isn't relaxation—it's . By strengthening your lower traps, you give your upper body the stable foundation it needs to stand tall and move without pain. The is the bottom portion of that diamond

Lying face down (or on an incline bench), extend your arms out at a 45-degree angle to form a "Y" shape. With your thumbs pointing up, lift your arms toward the ceiling by squeezing your shoulder blades down and together. Pro tip: Keep your shoulders away from your ears to ensure the upper traps don't take over. Those are the

The "Low-Trap" Trap: Why Your Posture is Actually Backwards If you spend more than four hours a day at a desk, you’ve likely felt it: that nagging, burning knot at the base of your neck. You might reach back, give it a squeeze, and think, "Man, my traps are so tight. I need to stretch them out."

Hang from a pull-up bar. Without bending your elbows, simply pull your shoulder blades down your back to lift your body slightly. This "pre-activates" the low traps and is a game-changer for shoulder stability during regular pull-ups.