45-Degree Back Extension Trap-3 Raise
On a 45-degree hyperextension bench, arms straight and thumbs up, light dumbbells are raised diagonally forward and upward in a Y shape at a 30 to 45-degree angle, squeezing the lower trapezius.
44 secSave a copy to adjust its targets and add it to your own routine.
Included in this routine
7-Step ATG Mobility Routine (Plus 4-Step Shoulder Routine)Coaching notes
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.
Practice settings
- Sets
- 1
- Reps
- 8 reps
- Rest
- 45 sec
- Est. duration
- 44 sec
These are saved, adjustable settings. Check the original demonstration for any stated practice prescription.
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