Trap 3 Raise Guide

Take your knees wide and hinge forward slightly at the hips. Raise both arms up and out to form a Y shape, thumbs pointing behind you. This is the starting progression — no equipment needed.

For the next progression, rest your chest on an incline bench with feet on the ground. Engage a slight extension of the lower back. Holding light dumbbells, raise your arms up to form the same Y shape with thumbs pointing behind you, retracting the shoulder blades to initiate the movement and lifting as high as comfortably possible. Keep the arms straight throughout.

Key Cues

• Retract shoulder blades first — initiate the movement from the scapula, not the arms.
• Thumbs back: External rotation of the shoulder ensures the lower trap fires correctly.
• Arms straight: Bending the elbows shifts the load away from the lower trap.
• Lift as high as you can with control — range matters more than load here.

Purpose

This movement specifically targets the lower trapezius (Trap 3) — one of the most neglected muscles in the shoulder complex. The lower trap is critical for scapular depression and upward rotation, which underpins healthy overhead mechanics. Alongside the lower trap, the isometric demand on the spinal erectors brings gentle, healing blood flow to the low back. A subtle movement with outsized impact on shoulder and spinal health.