Prone Single Arm Trap Raise
Prone Single Arm Trap Raise Exercise Description
The Prone Single-Arm Trap Raise targets the lower trapezius and key scapular stabilizers responsible for controlling the shoulder blade during arm elevation. Performed prone on a bench with the arm lifting in the scapular plane (a “Y” position with the thumb up), it emphasizes scapular depression, retraction, upward rotation, and posterior tilt while minimizing excessive upper-trapezius dominance. This pattern coordinates the scapulothoracic and glenohumeral joints through abduction and external rotation for precise overhead mechanics. With the torso supported, you can move the shoulder blade without compensating through the neck or low back, reinforcing a neutral spine and smooth shoulder motion. Common assistance comes from the middle trapezius, rhomboids, and posterior deltoid. Perform it with or without external resistance, prioritizing a controllable range without shrugging or arching.
- Muscle Groups: Back, Traps
- Target Muscles: Trapezius - Lower Fibers
- Assisting Muscles: Deltoid - Posterior, Rhomboid Major, Serratus Anterior, Trapezius - Middle Fibers
- Stabilizing Muscles: Infraspinatus, Multifidus, Teres Minor, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Mid Back
- Body Surface: Back
- Body Symmetry: Unilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Strength
- Functional Grouping: Scapular Depressors
- Joint Involvement: Multi-joint
- Muscle Location: Lower Traps
- Movement Direction: Other
- Muscle Position: Posterior
- Gender: Male
How To Do The Prone Single Arm Trap Raise Exercise
‘- Lie prone on a flat or slight-incline bench; forehead on a towel, feet planted, ribs and pelvis neutral.
– Let the working arm hang beneath the shoulder; palm faces in with the thumb pointing up to create external rotation.
– Set the scapula gently down and toward the spine without shrugging; keep the neck long and relaxed.
– Brace lightly so the lumbar spine stays neutral; avoid rib flare.
– Raise the arm in the scapular plane (about 30–45 degrees from your torso) to a Y position, leading with the thumb.
– Lift only as high as you can maintain scapular depression and a quiet neck; do not arch the low back or rotate the torso.
– Focus on the shoulder blade gliding and rotating as the arm elevates; avoid bending the elbow or swinging.
– Reach the top position with control, then lower the arm slowly along the same path, keeping tension in the scapular muscles.
– Keep a steady breath: exhale as you lift, inhale as you lower.
– Switch sides, replicating the same setup and control.
Prone Single Arm Trap Raise Tips
‘- Lie prone with your forehead supported on a towel, feet planted, and ribs and pelvis neutral.
– Let the working arm hang directly beneath the shoulder with the palm facing in and thumb pointing up.
– Gently set the scapula down and toward the spine without shrugging, keeping the neck long and relaxed.
– Brace lightly to keep the lumbar spine neutral and avoid letting the ribs flare.
– Raise the arm in the scapular plane (about 30–45 degrees from your torso) into a Y position, leading with the thumb.
– Lift only as high as you can maintain scapular depression and a quiet neck; do not arch the low back or rotate the torso.
– Focus on the shoulder blade gliding and rotating as the arm elevates, keeping the elbow straight and avoiding any swinging.
– Reach the top position with control, then lower the arm slowly along the same path.
– Keep tension in the scapular muscles throughout the lowering phase.
– Switch sides and replicate the same setup, range, and control.
Prone Single Arm Trap Raise Beginner Introduction
The Prone Single-Arm Trap Raise is a controlled upper-body movement that highlights how the shoulder blade and shoulder joint work together during overhead motion. Done lying face-down on a bench with the working arm moving in a slight “Y” angle away from the body and the thumb turned upward, it centers on guiding the shoulder blade down, in, and slightly around the ribcage as the arm lifts. This places special demand on the lower traps, with help from the mid traps, upper back muscles, and the rear of the shoulder.
Because the chest and hips rest on the bench, the spine, neck, and low back remain relatively quiet while the arm and shoulder blade handle most of the action. This setup encourages smoother arm travel overhead without excess shrugging or arching. The movement is often used to fine-tune shoulder control, reinforce healthier shoulder blade motion, and build awareness of how the upper back and shoulders support reaching and lifting tasks, with or without added load.