The lower traps benefit most from weights in the 30-85% intensity range based on your 1-rep max. For hypertrophy, you should perform at least 50% of your lower trap training in the 60-70% intensity range. The other half can be performed in the 30-60% intensity range or 75-85% intensity range. Most of the exercises we discussed in this article lend themselves better to lower intensity and higher reps. As you progress, you may be able to use heavier weights and a higher training intensity, especially on movements such as the straight-arm dip and reverse shrug.