Prone Single Arm Trap Raise

Strengthen your upper back with the Prone Single Arm Trap Raise. This exercise targets your trapezius muscles, improving posture and shoulder stability

IntermediateBack Body weight

Movement: Isolation
Force: Pull
Per set: 1 min
Rest: 1 min

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Variations of Prone Single Arm Trap Raise

Compound

Band Standing Single Arm Twist Row

Back · Infraspinatus · Band

Intermediate

Compound

Band One Arm Twisting Seated Row

Back · Infraspinatus · Band

Intermediate

Compound

Cable Kneeling One Arm Row

Back · Cable

Intermediate

Compound

Lying Prone Y Raise

Back · Body weight

Intermediate

Description

A strength exercise that targets the trapezius muscle by lifting a weight from a prone position with one arm extended.

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How to do Prone Single Arm Trap Raise

01
Setup
Lie face down on the floor or a flat bench with one arm extended straight out in front of you, palm facing down.
02
Setup
Keep your head in a neutral position, looking down at the floor, and brace your core to prevent lower back arching. Your non-working arm can rest along your side.
03
Exhale as you slowly lift your extended arm straight up towards the ceiling, leading with your thumb. Focus on squeezing your upper trapezius and retracting your shoulder blade.
04
Continue lifting until your arm is roughly parallel with your ear or until you feel a strong contraction in your upper back. Avoid shrugging your shoulder towards your ear.
05
Slowly and with control, inhale as you lower your arm back down to the starting position, maintaining tension in your trapezius. Do not let your arm simply drop.

Tips

Focus on Scapular Movement: Instead of just lifting your arm, actively think about retracting and elevating your shoulder blade to engage the trapezius more effectively.
Control the Descent: Lowering the arm slowly and deliberately maintains tension in the target muscle, enhancing muscle growth and improving eccentric strength.
Maintain Neutral Spine: Keep your core engaged and avoid arching your lower back as you lift, which can shift tension away from the traps and potentially strain the lumbar spine.
Lead with the Thumb: Imagine pointing your thumb towards the ceiling as you lift; this external rotation helps align the shoulder for optimal trap engagement and reduces impingement risk.

Common mistakes

Shrugging the Shoulder: Many people shrug their shoulder towards their ear, over-engaging the levator scapulae; instead, focus on lifting the arm straight up and back, keeping the shoulder away from the ear.
Using Momentum: Swinging the arm up uses momentum rather than muscle control; perform the movement slowly and deliberately, focusing on a strong, controlled contraction through the trapezius.
Excessive Arching of the Lower Back: Arching the lower back to lift the arm reduces trap activation and can strain the lumbar spine; maintain a tight core and neutral spine throughout the movement by pressing your hips into the floor.

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Questions

Is Prone Single Arm Trap Raise good for beginners?

Prone Single Arm Trap Raise is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Prone Single Arm Trap Raise?

You need Body weight to perform Prone Single Arm Trap Raise. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Prone Single Arm Trap Raise?

Focus on Scapular Movement: Instead of just lifting your arm, actively think about retracting and elevating your shoulder blade to engage the trapezius more effectively. Control the Descent: Lowering the arm slowly and deliberately maintains tension in the target muscle, enhancing muscle growth and improving eccentric strength. Maintain Neutral Spine: Keep your core engaged and avoid arching your lower back as you lift, which can shift tension away from the traps and potentially strain the lumbar spine. Lead with the Thumb: Imagine pointing your thumb towards the ceiling as you lift; this external rotation helps align the shoulder for optimal trap engagement and reduces impingement risk.

What are common mistakes when doing Prone Single Arm Trap Raise?

Shrugging the Shoulder: Many people shrug their shoulder towards their ear, over-engaging the levator scapulae; instead, focus on lifting the arm straight up and back, keeping the shoulder away from the ear. Using Momentum: Swinging the arm up uses momentum rather than muscle control; perform the movement slowly and deliberately, focusing on a strong, controlled contraction through the trapezius. Excessive Arching of the Lower Back: Arching the lower back to lift the arm reduces trap activation and can strain the lumbar spine; maintain a tight core and neutral spine throughout the movement by pressing your hips into the floor.