Own Every Range
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VIDEO DEMO

Trap-3 Raise

YouTube · OPEX Exercise LibraryProne Trap 3 RaiseWatch the demonstration

BASE MOVEMENT · HOW TO DO IT

Trap-3 Raise

Start lighter and use less range than you think you need. The rep should stay smooth from beginning to end.

  1. 01
    Set up

    Lie chest-down on an incline bench with a very light weight and the working arm angled overhead.

  2. 02
    Move

    Keep the thumb up, reach the arm long, and lift it in line with the body without bending the elbow.

  3. 03
    Finish

    Stop before the neck shrugs or ribs lift, then lower the arm slowly to the start.

START WHERE YOU CAN WIN

Regress the demand

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EARN THE NEXT STEP

Progress the ownership

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More about this movement

SHOULDERS & SCAPULAE / 17

Short rangeShort range

Trap-3 Raise

Sets: 3–4 · Reps: 8–15

Train upward rotation and lower-trap control in the overhead line.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The arm finishes overhead in line with the lower trapezius fibers, asking the scapula to upwardly rotate and posteriorly tilt without shrugging.