What is the difference between this and a standard Y-raise?

The Trap-3 Raise specifically emphasizes the lower fibers of the trapezius by focusing on the 'depressed' shoulder position, meaning you pull the shoulder blades down away from the ears.

Why can I only lift my arms a few inches off the floor?

The lower trapezius is often a weak muscle, and the range of motion for this movement is naturally short. Focus on the quality of the contraction rather than how high your hands go.

Should I add weights to this exercise?

Most individuals should master the bodyweight version first. Once you can perform 15 perfect repetitions, you may hold very light fractional plates or small dumbbells.

Trap-3 Raise Guide: How to Strengthen the Lower Traps

Master the Trap-3 Raise with our expert guide. Learn correct form to improve posture, shoulder stability, and mid-back strength using only your bodyweight.

How to Perform

Lie face down on a flat surface or a slight incline bench with your forehead resting comfortably to maintain a neutral spine.
Extend your arms out at a 45-degree angle from your body so they form a Y-shape with your torso.
Rotate your hands so your palms are facing inward and your thumbs are pointing toward the ceiling.
Engage your mid-back to lift your arms off the ground as high as possible without arching your lower back.
Hold the peak contraction for one full second while squeezing your shoulder blades down and back.
Lower your arms slowly back to the starting position under control to maintain constant muscle tension.

Common Mistakes

Shrugging the shoulders toward the ears during the lift
Using momentum or swinging the arms instead of controlled muscle contraction
Excessive arching of the lumbar spine to gain height
Bending the elbows rather than keeping the arms fully extended

Muscles Worked

Primary movers

Trapezius

Stabilizers

Rhomboids
Rear Deltoids
Erector Spinae

Related Guides

Trapezius · Back