Prone Single Arm Trap Raise
Description
The prone single-arm trap raise lies face down on the floor or an incline bench and lifts one arm at a Y angle (roughly 45 degrees from overhead) to target the lower trapezius. It is a rehabilitation and prehabilitation exercise for scapular health.
Equipment Required
Prone Single Arm Trap Raise Instructions
- Lie face down on the floor or an incline bench.
- Extend your right arm at about a 45-degree angle from your head (Y position).
- Thumb pointing up.
- Lift your arm off the floor as high as possible.
- Squeeze your lower trap at the top. Hold for 2 seconds.
- Lower under control.
- Complete reps, then switch arms.
- Use bodyweight only or very light weight. Aim for 12 to 15 reps.
Prone Single Arm Trap Raise Form & Visual
Prone Single Arm Trap Raise Benefits
- Isolates the lower trapezius
- Essential for scapular health
- Rehabilitation and prehabilitation exercise
- Builds shoulder blade control
- No equipment needed
- Develops postural muscles
Prone Single Arm Trap Raise Muscles Worked
- Trapezius (lower fibers)
- Serratus anterior
- Posterior deltoid (slight)
Prone Single Arm Trap Raise Variations & Alternatives
- Prone Y-Raise (both arms)
- Prone T-Raise
- Prone I-Raise
- Inverted Shrug
- Serratus Wall Slide
