Anatomy of the 45 Degree Incline DB Trap 3 Lift

The one arm 45 degree Incline DB Trap 3 lift primarily works the lower oblique fibers of the trapezius. The trapezius is a large, manta ray-like muscle that is involved in support of the shoulder girdle and erection of the spine.

Physiology of the 45 Degree Incline DB Trap 3 Lift

Improved strength in the area of the trap 3 helps to hold you in the proper body position when you run or sprint. It is also responsible for providing a portion of the three dimensional scapular support required for optimal upper body strength in pressing and pulling exercises.

Instruction of the 45 Degree Incline DB Trap 3 Lift

Set up a bench inclined at a 45° angle. Stand behind the bench with your knees bent, lower back in a neutral or slightly arched position, and non-working arm wrapped over the top of the bench. Place your forehead on the top of your non-working wrist to stabilize your neck. Hold a dumbbell in the working hand with a semi-supinated grip (palms should be turned out slightly), elbow bent approximately 5°. Inhale.

As you exhale, lift the dumbbell in an arc as high as possible. Ideally the arm should travel in a line past the level of your ear. The DB should travel at a 45- degree angle to the horizontal line made by your shoulders.

At the top of the movement, begin decelerating the DB immediately, as there will be a strong desire to drop the weight a few inches before regaining control in the descent.

Tips for Performing the 1-Arm 45 Degree Incline DB Trap 3 Lift

• Make sure you lift the dumbbell past the sticking point on the way up (past the ear). If you cannot maintain this range, stop the exercise.
• Keep hips and shoulders square throughout the range of motion of the exercise.
• Keep arms in a semi-supinated position throughout the range of motion. The right hand should point to 1:30; the left hand should point to 10:30.
• Keep the back in a normal curve or slightly arched.
• Maintain the head in an Position that is aligned with the torso.
• See the video below for a full demonstration of the 1-Arm 45° Incline DB Trap 3 Lift.

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