Back
Trap-3 Raise
Improve shoulder health and upper-back posture by isolating the lower trapezius with precise, bodyweight movement.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.