Trap-3 Raise

oec:trap-3-raise

A bent-over unilateral raise that targets the lower trapezius by elevating the arm in the scapular plane with the shoulder blade depressed.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Trap 3 Raise, Lower Trap Raise, Poliquin Trap-3 Raise, Single-Arm Trap-3 Raise, Bent-Over Trap-3 Raise

How to do it

Stand with your feet hip-width apart and hinge forward at the hips to roughly a 45-degree torso angle, keeping your spine neutral.
Rest your non-working hand or forearm firmly on your knee or an adjacent stable surface for support.
Let the working arm hang straight down perpendicular to the floor with your thumb pointing forward and slightly outward.
Actively set the working shoulder blade down away from your ear into depression and slight retraction.

Keeping your elbow extended and your shoulder depressed, raise your arm diagonally forward and outward at about a 30- to 45-degree angle from your torso.
Lift until your arm is in line with your torso, leading with the thumb toward the ceiling.
Pause briefly at the top to feel a distinct contraction in the lower portion of your shoulder blade.
Lower the arm smoothly under control back to the starting position without allowing the shoulder to shrug upward.

Exhale as you raise your arm overhead, and inhale as you lower it back down.

Shrugging the shoulder toward the ear during the lift: Pre-set the scapula into depression before moving and think of pulling the bottom tip of the shoulder blade toward your opposite hip.
Extending or twisting the spine to swing the arm upward: Brace your core, press firmly into the support knee, and ensure all movement occurs purely at the scapula and shoulder joint.
Raising the arm directly forward in sagittal flexion: Angle the arm out roughly 30 to 45 degrees into the scapular plane to directly recruit the lower trapezius fibers.

This record: CC-BY-SA-4.0.