Beginner Bodyweight Lower Traps Exercises to Get Lean

14 Beginner Bodyweight Lower Traps Exercises to Get Lean with ready-made workouts, plus a form guide and video for every exercise.

Ordered by how popular each exercise is in Planfit

Ready-Made Workouts

Pick a goal and level — each workout is built from the exercises below

Experience

Goal

Workout 1

Workout 2

Workout 3

Top 10

1
Twist Superman
It is a good workout to develop the whole hind part of your body, from the back muscles to the hips and thighs. It's also a great workout for lower back muscle development!
Beginner
2
Superman Row
This is a Row workout that resembles a superhero movement, and it targets the whole back.
Intermediate
3
Prone A Raise
Keep your head and chest still, and close up your scapular first to better feel the movement of your back!
Beginner
4
Prone T Raise
Keep your head and chest still, and close up your scapular first to better feel the movement of your back!
Beginner
5
Prone W Raise
Keep your head and chest still, and close up your scapular first to better feel the movement of your back!
Beginner
6
Ring High Row
Since it is a body weight exercise, you ca workout more safely than using weights. You have to keep your chest open so that you can feel the stimulations.
AdvancedRing
7
Seated Row
It's one of the workouts that beginners need to do to target the back muscles. Be careful not to tilt your shoulder back when pulling!
BeginnerLoop Bands
8
Bent Knee Lying Floor Row
Bend your knees and lift your upper body.
Advanced
9
Hand Release Push-Up
Release your hands at the bottom of the push-up.
Beginner
10
Kneeling Pushup Row
Do push-ups and rows on your knees
Advanced

Ranked 11–14

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