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

( DB lower Trap raise )

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Name of exercise  Resist shld horiz abd bil prone thumb up w/wt
Other names of exercise DB lower Trap raise
Description of exercise DB lower trap raise is an isolation exercise that targets the lower trapezius muscles in the back. It involves using dumbbells to perform a controlled movement of raising the arms out to the sides and slightly back, while keeping the elbows bent. This movement activates and strengthens the lower traps, which are responsible for stabilizing the shoulder blades and improving posture. This exercise can help to improve shoulder mobility and reduce the risk of shoulder injuries. It can also be beneficial for athletes who require strong back muscles for activities such as throwing, swimming, and rowing. DB lower trap raise is a simple yet effective exercise that can be incorporated into any upper body workout routine.
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
  • Hold weights in hands.
  • Lie face down on bed, arms down and thumbs upward.
  • Raise arms upward to shoulder level, hands to shoulder height, keeping elbows straight and squeezing shoulder blades together.
  • Lower arms to floor and repeat.

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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, Depression, Elevation

    Benefits of exercise

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

  • Improved posture
  • Stronger back muscles
  • Increased shoulder stability
  • Better balance and coordination
  • Reduced risk of shoulder injuries
  • Improved athletic performance
  • Better overall upper body strength
  • Improved scapular control
  • Enhanced shoulder mobility
  • Increased muscle definition

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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

  • DB lower trap raise exercise should be avoided if you have any shoulder injuries or pain, as it can aggravate the condition and cause further damage. It is also not recommended for individuals with a history of neck or back problems, as it involves lifting weights and can put strain on these areas. Pregnant women should also avoid this exercise as it can put pressure on the abdomen and potentially harm the baby. If you have any pre-existing medical conditions such as arthritis or osteoporosis, it is important to consult with a doctor before attempting this exercise. Additionally, if you are a beginner or have not properly trained your lower traps before, it is best to start with lighter weights and proper form before progressing to heavier weights.

    • Precautions

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

  • Warm up properly before starting the exercise
  • Use a weight that is appropriate for your fitness level
  • Keep your back straight and shoulders relaxed
  • Engage your core muscles to support your spine
  • Avoid jerky or sudden movements
  • Do not lift the weight too high, as it can strain your neck
  • Breathe evenly throughout the exercise
  • Avoid arching your back or leaning to one side
  • Use a slow and controlled motion
  • Stop immediately if you feel any pain or discomfort

    • Helpful in Diseases

  • Shoulder impingement syndrome
  • Rotator cuff injuries
  • Shoulder instability
  • Scapular dyskinesia
  • Thoracic outlet syndrome
  • Frozen shoulder
  • Bursitis
  • Tendinitis
  • Rotator cuff tears

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    Frequently asked questions

     

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