45-Degree Back Extension Trap-3 Raise

Set up locked into a 45-degree hyperextension bench. With arms straight and thumbs pointing up, raise light dumbbells diagonally forward and upward in a 'Y' shape, squeezing the lower trapezius (Trap 3) without swinging. Key points: - Keep arms locked out straight throughout the raise - Raise diagonally forward at a 30 to 45-degree angle without using momentum or body swing - Pause and squeeze lower traps at the top of each repetition Common mistakes: Swinging torso momentum or bending elbows to heave the weight up.