Prone Single Arm Trap Raise
Prone Single Arm Trap Raise Instructions
- Start by lying face down on a bench or stability ball, with your feet firmly planted on the ground and your arms hanging down towards the floor.
- Engage your core and glutes to maintain a stable position.
- Slowly lift one arm up towards the ceiling, keeping it straight and in line with your shoulder.
- As you lift your arm, focus on squeezing your shoulder blade towards your spine.
- Hold the top position for a few seconds, then slowly lower your arm back down to the starting position.
- Repeat on the other side, alternating arms for the desired number of reps.
- Make sure to keep your neck in a neutral position throughout the exercise, and avoid arching your back or lifting your legs off the ground.
Prone Single Arm Trap Raise Form & Visual
Prone Single Arm Trap Raise Benefits
- Strengthens the upper back muscles, specifically the trapezius and rhomboids
- Improves posture by pulling the shoulders back and down
- Helps prevent shoulder injuries by strengthening the rotator cuff muscles
- Can be done with minimal equipment, making it a convenient exercise to do at home or while traveling
- Can be easily modified by adjusting the weight or reps to increase or decrease the difficulty
Prone Single Arm Trap Raise Muscles Worked
- Posterior deltoid
- Erector spinae
Prone Single Arm Trap Raise Variations & Alternatives
- Prone Double Arm Trap Raise
- Prone Y Raise
- Prone T Raise
- Prone W Raise
- Prone Snow Angel