I do lying lateral raises because I find it impossible to progress with just standing lateral raises, I do occasionally include them, however a thing is that I also feel a lot of traps when I am doing them (the lying version), so how can I minimize it? The cable machine at my gym has 5kg increments which is excessive for this purpose, and I currently can’t use them. So is there way to reduce my trap activity?

Also I follow PHAT, that means I do back on one day, and proceed with legs on the next day, however I also feel a lot of trap activation in my RDL’s, will this lead to overtraining my traps since all days now in my split use the traps in some kind of way (U,L,R,P,P,L)