Strengthen Shoulders with Side Trap Raise

Side Trap Raise

Rep Range

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

Hints

Begin by standing upright, feet hip-width apart, and a slight bend in the knees for stability. Hold a dumbbell in each hand with your arms extended in front of you, palms facing toward you, and the dumbbells touching each other. Maintain a slight bend in your elbows. To initiate the movement, while bending your elbows a bit more, lift the dumbbells out to your sides in a wide arc, elevating them to about lower chest height or until your elbows are roughly at shoulder height. The motion somewhat mimics flapping wings but with resistance. Once you reach the top of the movement, carefully lower the dumbbells back down, bringing them together in front of you to the starting position.

Common Mistakes

Ensure you're not using excessive momentum or speed. The movement should be controlled to effectively engage the trapezius and deltoid muscles. Avoid shrugging the shoulders or engaging the neck muscles. Instead, focus on the lifting motion originating from the shoulders.

Breathing

Inhale as you start to lift the dumbbells to the sides, and exhale as you lower them back to the starting position. This exercise targets both the trapezius, especially the upper traps, and the deltoids, offering a unique combination of muscle engagement.

Muscle Focus

Primary Muscles

Latissimus Dorsi, Rhomboids, Traps, Erector Spinae

Secondary Muscles

Rear Shoulders, Teres Major, Teres Minor, Infraspinatus, Biceps

Tertiary Muscles

Lower Back, Lower Body