DB middle Trap raise exercise : How to do, Benefits, Side Effects, Uses, Precautions

( DB middle Trap raise )

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Name of exercise  Resist shld horiz abd bil prone palm up w/wt
Other names of exercise DB middle Trap raise
Description of exercise DB middle trap raise is an isolation exercise that targets the middle portion of the trapezius muscle, located between the upper and lower traps. This exercise involves using dumbbells to raise the arms out to the sides, creating a T-shape with the body. The movement primarily works the middle traps, but also engages the rear delts and rotator cuff muscles. This exercise helps to improve shoulder stability and posture, as well as strengthen the upper back. To perform the DB middle trap raise, one should stand with a slight bend in the knees, keep the back straight, and raise the arms to shoulder height with a controlled motion. It is important to maintain proper form and avoid using momentum to ensure the targeted muscles are being worked effectively.
Do each time for how long Do this for 10 times, or do as many times instructed by your doctor.
Do daily for how many time Do daily two times, or do as per instructed by your doctor.
Do for how many days Do for two to three weeks, or do upto days told by your doctor.
How to do exercise
  • Lie on stomach with arms out from side, as shown.
  • Hold weights in hands, palms up.
  • Keeping elbows straight, lift up arms slightly above shoulder level.

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    Video Tutorial

     

    Body Part Chest, Shoulder
    Type of Muscles Rhomboid or Trapezius, Deltoid
    Category of Exercise __
    Type of Exercise Resisted
    Body Position Prone
    Difficulty Level Medium
    Direction of Exercise Horizontal Abduction
    Type of Action Retraction

    Benefits of exercise

    According to scientific research, this exercise helps in the body per below(ME/1)

  • Increased shoulder stability
  • Improved posture
  • Strengthened upper back muscles
  • Reduced risk of shoulder injuries
  • Improved scapular mobility
  • Enhanced shoulder range of motion
  • Improved shoulder blade control
  • Increased muscle endurance
  • Improved shoulder joint stability
  • Improved shoulder muscle balance

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    Contents hide
    1 Benefits of exercise
    2 When to avoid this exercise
    3 Precautions
    4 Helpful in Diseases

    When to avoid this exercise

  • The DB middle trap raise exercise should be avoided in certain situations to prevent injury and ensure safe and effective workouts. This exercise primarily targets the middle trapezius muscle, which is responsible for shoulder blade retraction and rotation. It is important to avoid this exercise if you have any shoulder injuries or pain, as it can put added strain on the muscles and joints. Additionally, if you have a history of neck or upper back injuries, this exercise may aggravate those areas and should be avoided. It is also not recommended for individuals with poor posture or weak shoulder stability. It is important to consult with a healthcare professional before attempting this exercise to determine if it is suitable for your specific needs and abilities.

    • Precautions

    As per several scientific studies, some precautions need to be taken while doing this exercise such as(ME/2)

  • Proper warm-up and stretching
  • Maintain proper form and technique
  • Use a weight that is comfortable and appropriate for your strength level
  • Engage your core muscles
  • Avoid jerky or sudden movements
  • Keep your shoulders relaxed
  • Do not lift the weight too high
  • Do not arch your back
  • Breathe properly throughout the exercise
  • Stop if you experience any pain or discomfort

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff tendinitis
  • Shoulder bursitis
  • Thoracic outlet syndrome
  • Frozen shoulder
  • Cervical radiculopathy
  • Postural kyphosis
  • Upper back pain
  • Neck pain
  • Shoulder instability

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    Frequently asked questions

     

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