Lower trapezius strengthening

Like many climbers, I have tight upper trapezius muscles, causing pain and limiting my scapular range of motion when climbing.  My physiotherapist recommended strengthening the lower trapezius.  Does anyone know any good workouts that I can do at home to strengthen my lower traps without engaging the upper traps?  I have exercise bands and light dumbbells.

There are several types of exercises out there, but my favorite are I's, Y's, and T's (and sometimes I do W's when I start getting tired). You don't necessarily even need additional load to do this - body weight alone can often work. Add lightweight dumbbells if it's too easy, but go for high reps. You can find videos online that will show you how to do these exercises.

IYT do not strengthen the lower trap. Instead, try prone W's. Lay on a bench with either no weight or small DB's (these are really hard) and slowly press outwards (picture a shoulder press lying down). These take the lower back and core out of the equation and will better target the lower traps since you start the movement in external rotation and can fine tune the "press".  Be sure to keep externally rotating and keep the hands above the elbow.

Another thing you can do often are wall angels facing the wall. Again a W motion keeping hands on the wall and core tight. At the top of the range of motion, pull the hands off the wall as hard as you can and do a "swimmer's touch" (touching hands together behind the head.

Lastly I feel that very low rows (pulling towards the waste) have also worked very well for me.

A's work well too. Lay on bench face down and with light weights lift toward your posterior hands down in the A position 

Karl Walters wrote: IYT do not strengthen the lower trap. Instead, try prone W's. Lay on a bench with either no weight or small DB's (these are really hard) and slowly press outwards (picture a shoulder press lying down). These take the lower back and core out of the equation and will better target the lower traps since you start the movement in external rotation and can fine tune the "press".  Be sure to keep externally rotating and keep the hands above the elbow.

It is not true that IYT does not target the lower traps. They do. The lower traps stabilize overhead movements by upward rotation and posterior tilt of the shoulder blades, which is exactly what prone IYT's do. Being prone allows one to add body weight load to the exercise and create a huge moment arm on the insertion point of the muscle (which would not occur if performed upright).

Thanks for the suggestions everyone.  Does anyone have tips on how to improvise a bench when you're stuck in an apartment?  I could also try doing these on the floor with the limited range of motion that allows.

Yes, you can lie on the floor and do them. I use a rolled up towel to put my forehead on while lying prone so I'm not sucking carpet.

I also use a theraball (if you have one). I brace my feet on a wall and set myself up as if I was doing back extensions. You can see an example in this link.
https://www.thephysicaltherapyadvisor.com/2018/12/19/how-to-properly-perform-is-ts-and-ys-exercises/

Aerili wrote:

It is not true that IYT does not target the lower traps. They do. The lower traps stabilize overhead movements by upward rotation and posterior tilt of the shoulder blades, which is exactly what prone IYT's do. Being prone allows one to add body weight load to the exercise and create a huge moment arm on the insertion point of the muscle (which would not occur if performed upright).

Let me clarify: I don't think they activate as much when performed on the rings as most people will have issues with their lower back, core, pecs, etc well before the lower traps actually exert substantial force. I performed mine this way for a year and made very little PT progress, however, doing prone W's, L's, and I's with little to low weight was a game changer.  I then returned to ring movements, but still dislike them compared.