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Low Trap Raise

IntermediateStrengthTier T2
Low Trap Raise

Lie face down and lift arms at 45 degrees below shoulders. Targets lower trapezius muscle.

Targets: Shoulder
Muscles: Lower Trapezius

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at home
  • Works at the gym

bench

Home Options

  • weight bench

No equipment? Try: Incline bench

Dosage

3

Sets

12

Reps / Time

45 sec

Rest

2 up / 2 hold / 2 down

Tempo

Step-by-Step Guide

Set up

  • Lie face down on floor, mat, or incline bench
  • Arms at about 45 degrees below shoulder level
  • Turn thumbs up toward ceiling
  1. Low Trap Raise - Step 1 of 5: Pull shoulder blades down toward back pockets

    Step 1 of 5

    Pull shoulder blades down toward back pockets

  2. Low Trap Raise - Step 2 of 5: Lift arms up toward ceiling

    Step 2 of 5

    Lift arms up toward ceiling

  3. Low Trap Raise - Step 3 of 5: Keep thumbs pointing up

    Step 3 of 5

    Keep thumbs pointing up

  4. Low Trap Raise - Step 4 of 5: Hold for 2 seconds at top

    Step 4 of 5

    Hold for 2 seconds at top

  5. Low Trap Raise - Step 5 of 5: Lower slowly with control

    Step 5 of 5

    Lower slowly with control

Breathing

  • Breathe out as you lift
  • Breathe in as you lower

Form Cues

  • Shoulder blades slide down
  • Don't shrug
  • Keep neck relaxed
  • Thumbs stay up

Common Mistakes to Avoid

  • Shrugging shoulders
  • Arms too high or low
  • Lifting head
  • Moving too fast

Safety Information

Important for lower trap strength. Keep weight light.

Progressions

Add light weights (1-3 pounds)

Regressions

Don't lift as high or skip the hold

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.