From the Lab

Traps Training for the Slim Woman: 135–160 lbs, Recomp Phase

Name: XPERFORMANCELAB
Rating: 5.0

          May 29, 2026
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          By Xavier Savage
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          Slim
        

Traps Training for the Slim Woman: 135–160 lbs, Recomp Phase

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If you are a woman at 135 to 160 pounds with chronic upper back and neck tension, or if the area between your shoulder blades looks flat and underdeveloped in photos, the trapezius muscle system is the reason – and the solution.

I’m Xavier Savage, a personal trainer based in Houston, Texas. Most women who train their traps train only the upper portion – shrugs – while the middle and lower trapezius go completely untrained. This imbalance is one of the primary structural causes of forward shoulder posture, upper back pain, and the flat between‑shoulder‑blade appearance that I see in the majority of new Slim archetype clients I work with in Houston and through XPL online across the US, Canada, and the UK.

Trapezius Anatomy

The trapezius is a large, diamond‑shaped muscle covering your entire upper back. It has three functionally distinct portions. The upper trapezius runs from the base of your skull and cervical spine to your outer shoulder. It elevates your shoulder blades – the shrug movement. Overdevelopment creates the thick‑necked appearance that some women want to avoid. The middle trapezius runs from your thoracic spine to your shoulder blade and retracts your shoulder blades – pulling them together. Its development creates the muscular definition between your shoulder blades visible from behind. The lower trapezius runs from your lower thoracic spine to your shoulder blade and depresses your shoulder blades – pulling them downward. It is critical for shoulder joint health and proper overhead mechanics.

Most people overtrain the upper trap with shrugs and undertrain the middle and lower trap, which are developed through rowing and pulling movements with specific form.

The Exact Traps Protocol

Exercise 1: Y‑T‑W Raises (Prone)

Lie face down on an adjustable bench set to a slight incline, or simply on the floor. Hold very light dumbbells – 2‑5 pounds – or just use bodyweight. Perform three movements consecutively. Y‑raise: raise both arms diagonally forward and outward, forming a Y shape with your body. T‑raise: raise both arms directly out to the sides, perpendicular to your body. W‑raise: with elbows bent, raise and retract your shoulder blades, forming a W. Each position trains a different portion of your trapezius: Y trains the lower trap, T trains the middle trap, W trains middle and lower together.

Sets: 3 rounds of all three positions. Reps: 10 per position per round. Rest: 60 seconds between rounds. Starting weight: 2‑5 pounds or bodyweight only. Common mistake: using momentum – these exercises are for small muscles and should feel challenging at very light weight.

Exercise 2: Barbell Shrug (Upper Trap – Limited Volume)

Stand holding a barbell at thigh height, arms extended. Shrug your shoulders straight upward – do not roll them backward or forward. Hold at the top for 1 second. Lower under control.

Sets: 2. Reps: 12. Rest: 60 seconds. Starting weight: 65‑85 pounds. Note: I limit upper trap volume intentionally for most women in the Slim archetype because your upper traps receive secondary stimulus from most pulling movements. Two sets is sufficient. Adding more creates the thick‑neck appearance that most women in this archetype are not training toward. Common mistake: rolling your shoulders – pure elevation only.

Exercise 3: Cable High Row

Set a cable at the highest position. Stand facing the machine, arms raised and gripping the bar or handles. Pull the bar toward your face while driving your elbows backward and downward – this simultaneously trains your middle trapezius and rear deltoids, with emphasis shifting based on elbow position.

Sets: 3. Reps: 12. Rest: 75 seconds. Starting weight: 30‑40 pounds. Common mistake: pulling to your upper chest rather than face level – the height of the pull determines which muscle receives maximum stimulus.

Timeline

Week 4: Posture improvement – your shoulder blades pull back naturally during activity.

Week 12: Definition between shoulder blades visible in rear‑view photos. Upper back tension reduced.

For the complete upper body structure, pair this with the back training protocol and the rear delts protocol. Take the XPL Archetype Quiz to confirm your current training phase.

I train clients in person in Houston, Texas and work with people across the US, Canada, and the UK online through XPL. Take the XPL Archetype Quiz to get your exact protocol, or visit xperformancelab.com/plans-pricing to work with me directly.

The standards behind the standards. — Xavier Savage, XPL Xesthetic Performance Labs, Houston, TX