Trap Lacrosse Ball Exercise - How To Video & Tips
Try this exercise
Trapezius
Dumbbells
Intermediate
Pull
Shoulders
The lying single arm trap raise targets your upper traps for better posture and shoulder stability. It builds strength in your mid-back while fixing muscle imbalances.
1. Lie face down on a bench with your chest supported and one arm hanging straight down holding a light dumbbell. 2. Keep your core tight and squeeze your shoulder blade back as you begin the lying single arm trap raise movement. 3. Lift the weight up and back in a diagonal line toward your opposite hip, leading with your thumb. 4. Squeeze your trap at the top for one second, feeling the muscle work during this lying single arm trap raise. 5. Lower the weight slowly back to the starting position and repeat for all reps before switching arms.
• Keep the weight light - your traps are smaller muscles that don't need heavy loads for the lying single arm trap raise • Lead with your thumb and rotate it up as you lift to get better trap activation • Don't let your shoulder roll forward during the lying single arm trap raise movement • Focus on squeezing your shoulder blade back and down throughout the entire range of motion
• Using too much weight and letting momentum take over instead of controlled muscle contraction during lying single arm trap raise • Lifting the weight straight up instead of back in a diagonal line toward the opposite hip • Rushing through the reps instead of focusing on the squeeze and slow controlled movement in lying single arm trap raise
1. Go to the iOS App Store and search "GetFit AI: AI Fitness Trainer" or tap the button below 2. Download the app 📲 3. Complete the quiz to build a custom AI workout plan 🤖 4. Choose a trainer or build a custom plan targeting your trapezius 💪 5. Stay consistent, chat with your AI trainer anytime, and compete with friends to stay motivated 🏆
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