The Lower Trap Exercise That Fixes Shoulder Blade Tipping.

The lower trapezius keeps your shoulder blade properly positioned, and when it's weak the shoulder blade can tip forward and contribute to shoulder or neck pain. According to Squat University, most people only think of the upper traps — the muscle that holds the barbell during a back squat or drives the shrugging motion. But the lower portion of the trapezius is just as critical for shoulder blade control.

When the lower trap isn't pulling its weight, the shoulder blade tips forward into a poor resting position. Over time, Squat University notes this postural shift is a common contributor to shoulder and neck pain in lifters and non-lifters alike.

You strengthen the lower trap by clasping your hands behind your head, lifting your elbows, and holding the position — research cited by Squat University shows aligning the arm at an angle overhead is one of the best ways to target this muscle.

1. Clasp your hands behind your head.
2. Lift your elbows upward, aligning your arms at an angle overhead.
3. Hold the position for 5 seconds.
4. Repeat for 10 to 20 reps.

You'll know it's working when you feel the mid-back region light up during the movement — that muscle engagement is the correctness check Squat University points to.

Add a resistance band looped from elbow to elbow and anchored underneath a bench if the bodyweight version feels too easy. Simply lift your hands against the band's resistance in the same overhead elbow position described above.

This small addition increases the load on the mid-back significantly, according to Squat University, making it a natural progression once the basic 10-to-20-rep version stops being challenging.