Curated Action

45-Degree Back Extension Trap-3 Raise

General Training

45-Degree Back Extension Trap-3 Raise is a reusable training action. Review its coaching notes and targets below.

Reusable training actionVideo demonstration44 sec

Training Details

0:00 / 0:44
Sourceyoutube.com/watch?v=omuAtS7zOa0
AuthorYouTube creator

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.

Sets: 1Reps: 8 repsRest: 45 secEst. duration: 44 sec
AtgUpper BackLower Trap StrengtheningVideoAuto ExtractedYoutube7-Step Atg Mobility Routine (Plus 4-Step Shoulder Routine)

Video demonstrations are referenced from public platforms for instructional context. TrainFlow is independent and is not affiliated with or endorsed by the original creators.