Primary
Shoulders
Secondary
Lower traps, Rhomboids
Equipment
Dumbbell
Difficulty
Beginner
Type
Pull
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
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.
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Also targets: lower traps, Back
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Lie face down on an incline bench.
Let your arms hang with light dumbbells.
Raise arms out to the sides and slightly forward.
Thumbs pointing up for optimal results.
Squeeze your lower traps.
Lower with control for optimal results.
Great for lower trap development.
Use very light weight.
Thumbs up position is important.
Focus on the squeeze.
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.
Using too much weight.
Loading more weight than you can control on the Prone Trap Raise often creates compensations that shift work away from your Lower traps. Reduce the load until each rep follows the intended path.
Not going to full range.
Cutting the range of motion short on the Prone Trap Raise can reduce the training stimulus for your Lower traps. Use the largest comfortable range you can control without changing the intended setup.
Thumbs down position.
On an upper-body pulling movement like the Prone Trap Raise, this mistake can shift work away from your Lower traps. Keep your torso stable and guide the load through the intended pulling path.
Everyone for shoulder balance.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 2-3 sets of 12-15 reps. Rest 45s.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Prone Trap Raise could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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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.
Our library labels Prone Trap Raise as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Prone Trap Raise. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Prone Trap Raise is a dumbbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
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.