Beginner Cable Lower Traps Exercises to Build Strength for Women
11 Beginner Cable Lower Traps Exercises to Build Strength for Women 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
Gender
Experience
Goal
Workout 1
Top 10
- 1
Seated Cable Row
It's a crucial workout to build strong back muscles. Try to control your shoulders and waist so that your back doesn't bend.
BeginnerRow Cable - 2
Neutral Grip Seated Cable Row
It's a good workout to build up the inner back muscles. Push your shoulders back and try to use the back muscles, not the arms!
BeginnerCrossover Cable - 3
One Arm Seated Cable Row
You can target your back better with this exercise, even more than Seated Row with both hands. Push your shoulders back and try to use the back muscles, not the arms!
BeginnerCrossover Cable - 4
Wide Grip Seated Cable Row
This exercise targets the outer back. Pull using your back muscles, not your arms!
BeginnerCrossover Cable - 5
Cable High Row
Use a cable to perform a row from a high position.
BeginnerCrossover Cable - 6
Cable Hip Extension
Because you use a cable, this exercise provides continuous tension to your muscles. It helps develop your gluteus maximus and hamstrings!
BeginnerCrossover Cable - 7
One Arm Cable High Row
Grab the cable with one hand and do a row from a high position.
BeginnerCrossover Cable - 8
Standing Cable Row
By using cables, you can more easily maintain the tension than using barbells or dumbbells. You have to keep your core and legs tight so that your body doesn't sway!
BeginnerCrossover Cable - 9
Cable Bent Over Row
The cable bent-over row uses cable resistance to keep your back muscles working. It’s easier to control than a barbell, so it’s great for learning the right form.
AdvancedCrossover Cable - 10
Underhand Seated Cable Row
The undergrip seated cable row is a back exercise that strengthens your lower lats and biceps. It’s great for learning the pulling pattern and lets you keep your upper body stable.
AdvancedRow Cable
