Strengthen Shoulders with Trap Raise

Trap Raise

Rep Range

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

Hints

Begin by standing upright with feet hip-width apart, ensuring stability. Hold a dumbbell in each hand, positioned right above your thighs. Initiate the movement by lifting the dumbbells straight in front of you. As you continue to raise the dumbbells, gradually spread your arms apart to form an 'X' shape with your body when the dumbbells are above your head. This movement targets the trapezius muscles, particularly the upper region.

Common Mistakes

Avoid sudden jerking motions or using momentum to lift the dumbbells. Ensure that the motion is fluid and controlled throughout the entire movement. It's essential to keep the wrists straight and aligned with the forearms and avoid locking out the elbows at the top of the movement.

Breathing

Inhale as you begin lifting the dumbbells from your thighs, and exhale as you reach the top of the movement, forming the 'X'. This exercise is particularly effective for emphasizing the traps, while also engaging the deltoids.

Muscle Focus

Primary Muscles

Traps, Front Shoulder

Secondary Muscles

Rhomboids, Teres Major, Teres Minor, Infraspinatus, Latissimus Dorsi, Middle Shoulders, Rear Shoulders

Tertiary Muscles

Front Shoulders, Lower Back, Lower Body