Build Shoulder Strength with Closed Leaning Front Trap Raise

Closed Leaning Front Trap Raise

Rep Range

Hypertrophy/Strength : 8-12||Endurance/Hypertrophy : 12-16

Hints

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.

Muscle Focus

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