Trap 3 Raise

One Arm Trap 3 Raise 

Are you already including this exercise in your workouts? If not, this is why you absolutely should.

The One Arm Trap 3 Raise primarily works the lower part of the trapezius muscle. The trapezius is a large muscle in the upper back looking like a manta ray, and is crucial in supporting the shoulder girdle and erecting the spine. The trapezius has three functional parts: an upper part supporting the weight of the arm; a middle region retracting the scapula; and a lower, ascending part which rotates and depresses the scapula.

So in short, the ‘trap’ is responsible for stabilizing and moving the scapula which you need in pressing and pulling exercises and developing the traps will increase your overall upper body strength. 

With the Trap 3 Raise we are targeting the lower part of the trapezius that gets very rarely worked, so it may feel a little strange to start with and you may feel a burn quickly. It is an exercise that doesn’t require heavy weights and doesn’t look very hard or spectacular - probably the reason why it gets overlooked too often!

How to do it:

Use a light dumbbell (e.g. 3-4 kg, or even just body weight to start with). Set up a bench, place your left knee on the bench, bent forward and stabilize your body with your left straight arm on the bench, very much like the position of a bent over row.

Start with your right arm. Maintain a straight arm throughout. Shrug your right shoulder towards the ceiling. Then, raise the straight arm with the dumbbell diagonally in a 45 degree angle in front of you and to the right. Pause a moment, then reverse to the starting position. Ideally the arm should travel past your ear. 

Shoulders and hips stay square throughout the exercise. Keep the back in a normal curve or slightly arched. Maintain the head aligned with the torso. 

6-10 reps on one side, then repeat on the opposite side. 

Alternatively (pictured), you can also stabilize yourself against an inclined bench with your left forearm, left leg slightly in front of the right leg, hold the dumbbell in your right arm. That way your neck is stabilized and you can be sure your traps are doing all the work.