VIDEO DEMO
Heavier strict trap-3 raise
Progression of Trap-3 Raise
PROGRESSION · HOW TO DO IT
Heavier strict trap-3 raise
These steps are written specifically for the Heavier strict trap-3 raise. Follow them in order and stop before you lose the position.
- 01Set up your version
Set up specifically for the Heavier strict trap-3 raise. Add only enough load to preserve the same range, tempo, and position as the easier version.
- 02Move the pattern
Keep the thumb up, reach the arm long, and lift it in line with the body without bending the elbow.
- 03Match the demand
Treat this version as the only progression; do not add load, range, and tempo at the same time.
- 04Finish with control
Stop before the neck shrugs or ribs lift, then lower the arm slowly to the start. Finish without a neck shrug.
START WHERE YOU CAN WIN
Regress the demand
EARN THE NEXT STEP
Progress the ownership
More about this movement
SHOULDERS & SCAPULAE / 17
Heavier strict trap-3 raise
Sets: 3–4 · Reps: 8–15
Heavier strict trap-3 raise is a progression of Trap-3 Raise. Use the written card above for its exact setup and execution.
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.