Train your lower traps with these exercises below.
Barbell Shrug Behind The Back
Main Muscle Worked: Traps
Other Muscles Worked: None
Mechanics Type: Isolation
Tips: Hold a barbell behind your back with your palms facing backwards. "Shrug" your shoulders upward as high as you can and squeeze it for a second. Then lower the bar all the way down as far as you can. To get the barbell into position, you can rest it on a power rack or bench and then pick it up from there. You can also do these with dumbbells.
Place hands on bench shoulder width apart. Place feet on floor. Keep good body alignment (abs tight, chest up, back straight). Keep elbows fixed with a slight bend and directly under shoulders. In a controlled motion, bend the elbows to lower the body. Continue the motion to comfortable position without compromising form. While maintaining the controlled motion, return to starting position. Do not allow muscles to relax before next repetition.