Prone Single Arm Trap Raise
Description
This exercise involves lying face down on a bench or stability ball and lifting one arm up towards the ceiling while keeping the shoulder blade engaged and stable. It targets the upper back and shoulder muscles.
Muscle Group
Equipment Required
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
- Trapezius
- Rhomboids
- 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
