Closed Leaning Front Trap Raise
This back exercise mainly works your rhomboids, traps and erector spinae, with help from your latissimus dorsi, lower back and middle shoulders. Watch the demo video, then follow the tips below.
Rep Range
Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16
How to do Closed Leaning Front Trap Raise
Stand with your feet shoulder-width apart, toes slightly pointed out to ensure stability. Hold a dumbbell from one end using both hands, letting it hang down in front of you. Your arms should be slightly bent at the elbows. Hinge at the waist, leaning your upper body forward while keeping your back straight. Lift the dumbbell in front of you, elevating it to around the height of your head. The upward movement should primarily engage your trapezius muscles, which are located in the upper part of your back, extending to your neck. Slowly lower the weight in a controlled manner, allowing it to hang down before initiating the next lift.
Common mistakes
Be cautious not to round or arch your back; always maintain a neutral spine throughout the movement. Ensure you're lifting the dumbbell using muscle engagement rather than momentum. Engage your core continuously to provide stability and reduce the risk of straining your lower back.
Breathing
Inhale as you prepare for the lift. Exhale while lifting the dumbbell, focusing on engaging the trapezius muscles. Inhale again as you lower the dumbbell, preparing for the subsequent repetition.
Muscles worked
Primary Muscles
Rhomboids, Traps, Erector Spinae, Front Shoulders, Teres Major, Teres Minor, Infraspinatus
Secondary Muscles
Latissimus Dorsi, Lower Back, Middle Shoulders
Tertiary Muscles
Lower Body, Rear Shoulders
