Prone Trap Raise
Primary
Shoulders
Secondary
Lower traps, Rhomboids
Equipment
Dumbbell
Difficulty
Beginner
Type
Pull
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
Use for lower trap development and shoulder health. The Prone Trap Raise — a isolation pulling movement — is one of the most effective ways to train your shoulders, with secondary work on your Middle traps and Rhomboids.
Everything You Need to Know About the Prone Trap Raise
The Prone Trap Raise is a good for beginners exercise that targets your Lower traps. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for lower trap development and shoulder health. This timing makes the most of your workout and helps you get better results. Who is this for? Everyone for shoulder balance. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Prone Trap Raise
Primary
Secondary
Stabilizers
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.
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
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.
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Safety Notes
- Use very light weight.
- Thumbs up position.