Own Every Range
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VIDEO DEMO

Paused trap-3 raise

Progression of Trap-3 Raise

YouTube · OPEX Exercise LibraryProne Trap 3 RaiseWatch the demonstration

PROGRESSION · HOW TO DO IT

Paused trap-3 raise

These steps are written specifically for the Paused trap-3 raise. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Paused trap-3 raise. Lie chest-down on an incline bench with a very light weight and the working arm angled overhead.

  2. 02
    Move the pattern

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

  3. 03
    Match the demand

    Pause at the named position without relaxing, bouncing, or changing alignment.

  4. 04
    Finish 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

01
02
03

EARN THE NEXT STEP

Progress the ownership

01
02
03
More about this movement

SHOULDERS & SCAPULAE / 17

Short rangeShort range

Paused trap-3 raise

Sets: 3–4 · Reps: 8–15

Paused 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.