How to strengthen a notoriously weak muscle group/area in the back

Trap 3 raises for the lower trap muscles (trap 3) as well as scapula retractors (rhomboids and mid traps). Most people are really weak here. It’s another of the many posterior (back of the body) muscles that are weak and underdeveloped in many people.

Here are some keys to doing this exercise

1?? Use strict form to make sure you use the right muscles. This can be difficult as people sometimes have a hard time engaging these muscles. I will usually have clients do the exercise and watch closely and put my hand on their back to see if they are using the right muscles. You are trying to retract the shoulder blades (squeeze together) and depress them (draw them downwards).

2?? Don’t excessively arch the back raising your chest off the bench. The chest will lift a little as you refract your shoulder blades but it shouldn’t be excessive.

3?? Keep your head straight and keep it from moving.

4?? Do the exercise in a smooth, controlled manner. Don’t swing. I like to use slower rep tempos and isomeric squeezes at the end to really isolate and work the muscles in this exercise.

5?? Start with light weight or even no weight to ensure you get the form right and are working the right muscles

6?? I like to start with a low incline bench. Some trainers and coaches use a higher incline. I find it easier to start with a low incline.

And thanks to my client MaryKay for being the person I use in so many of my pictures and videos. She is in great shape and can perform the movements in great form so she makes a good model for proper demonstrations on exercises.

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