Prone Trap Raise
Primary
Shoulders
Secondary
Lower traps, Rhomboids
Equipment
Dumbbell
Difficulty
Beginner
Type
Pull
Prone Trap Raise
Demo coming soon
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The prone trap raise targets your lower traps—the portion of your trapezius that pulls your shoulder blades down and together. Lying face-down on an incline bench removes momentum and isolates these often-neglected muscles that are crucial for shoulder health and posture.
When to use it
Use for lower trap development and shoulder health.
Who it's for
Everyone for shoulder balance.
Keep your thumbs pointing up throughout—this externally rotates your shoulder and better targets the lower traps. Raise your arms slightly forward of straight out to the sides, creating a Y shape. Use very light weight; 5-10 lbs is plenty. You should feel work between and below your shoulder blades.
Muscles worked: Prone Trap Raise
Want Prone Trap Raise in your program?
Get a personalized plan with sets, reps, and progression built in.
Prone Trap Raise form guide
- 1
Lie face down on an incline bench.
- 2
Let your arms hang with light dumbbells.
- 3
Raise arms out to the sides and slightly forward.
- 4
Thumbs pointing up for optimal results.
- 5
Squeeze your lower traps.
- 6
Lower with control for optimal results.
What are the best tips for the Prone Trap Raise?
Great for lower trap development.
Use very light weight.
Thumbs up position is important.
Focus on the squeeze.
When to Use the Prone Trap Raise
Use prone trap raises as part of your shoulder warm-up or as dedicated lower trap strengthening. They pair well with Y-raises and face pulls for complete scapular muscle coverage. Include them 2-3 times weekly if you have rounded shoulders or upper back weakness.
What are common Prone Trap Raise mistakes to avoid?
Using too much weight.
Loading more weight than you can control on the Prone Trap Raise forces compensatory movement patterns that bypass your Lower traps. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Not going to full range.
Cutting the range of motion short on the Prone Trap Raise means your Lower traps never reaches full stretch or full contraction. Research shows full range of motion produces significantly more muscle growth than partial reps at the same load.
Thumbs down position.
On pulling movements like the Prone Trap Raise, this mistake typically means your arms are doing work that should come from your Lower traps. Initiate every rep by engaging your Lower traps first, then let your arms follow.
Is the Prone Trap Raise right for you?
Everyone for shoulder balance.
How to Program the Prone Trap Raise
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 2-3 sets of 12-15 reps. Rest 45s.
What are good alternatives to the Prone Trap Raise?
Other Variations
- Y-Raise
- T-Raise
Frequently Asked Questions About the Prone Trap Raise
The Prone Trap Raise primarily targets the Lower traps, making it an effective exercise for shoulders development. Secondary muscles worked during the Prone Trap Raise include Middle traps, Rhomboids, providing additional training stimulus. Stabilizer muscles engaged include Rotator cuff.
Yes, the Prone Trap Raise is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. Everyone for shoulder balance. Start with lighter weights to master proper form before progressing.
For the Prone Trap Raise, the recommended approach depends on your goals. 2-3 sets of 12-15 reps. Rest 45s. For strength, use 10-12 reps. For muscle growth, perform 12-15 reps. For endurance, complete 15-20 reps.
Yes, the Prone Trap Raise can be done at home with a dumbbell. It requires minimal space and is a great option for home workouts targeting shoulders.
Good alternatives to the Prone Trap Raise include: Y-Raise, Face Pull. These exercises target similar muscle groups as the Prone Trap Raise and can be used as substitutes based on your equipment availability, gym setup, or training preferences.
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Prone Trap Raise — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No charge for 7 days
Related Content
Safety Notes
- Use very light weight.
- Thumbs up position.