How To Do Prone Trap Raise

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The prone trap raise is a lying lower trap exercise that is primarily designed to enhance scapular control and, by extension, posture. It's also a fantastic strategy to keep upper-body issues at bay. It's a difficult maneuver to master, so pay attention to the instructions below.

Due to the overactivity of the upper trap, which pulls our scapula higher, the low trap can become dormant. This movement aids in the correction of this imbalance. However, if done incorrectly (with too much upper trap involvement), it might exacerbate the imbalance, so be careful!

How To Do Prone Trap Raise


How to raise a prone trap

Choose a bench with a 30 to 45 degree angle and lie on it with your back to the floor.

At the start of the rep, keep your shoulder blades in a neutral position. We don't want your shoulder to curve over or pull too far back; instead, choose a happy medium.

Make sure your arms are pointed downwards.

Raise both arms at 10 o'clock and 2 o'clock, respectively, to begin the action.

We want our palms to be somewhere between neutral (palms facing each other) and supinated (palms facing inward) as we raise our arms (palms facing the ceiling).

Raise your arms till you feel your upper trap or delts getting involved, but don't go any further.

Return your arms to where they were when you started.


There are two common prone traps that lead to blunders.

Allowing the arms to rotate internally

We can minimize the weight on the lower trap and increase the load on the higher trap by allowing our arms to internally rotate (palms facing the floor). This will exacerbate the imbalance we're trying to correct and limit the exercise's effectiveness. Maintain a neutral (palms facing each other) or supinated position with your arms (palms facing up).


Heavy weights and low rep ranges are used.

Here, we're trying to strengthen a postural muscle. Because these muscles are used continuously throughout the day, we should train them accordingly. The lower trap is essentially performing hundreds, if not thousands, of small reps per day. It's pointless to try to overload this muscle because it's useless to have a super-strong lower trap that can only tolerate a few reps. Maintain a rep count of at least 20.


Workout for prone trap raises

This exercise will not be overloaded in any manner. Because the low trap is so important for maintaining proper posture, we'll go for a higher rep range.


Benefits from the prone trap are increased.

Excellent posture-improvement exercises

Many people have overactive upper traps, causing their shoulder blades to protrude too far up their backs. Poor technique can produce overactive traps by incorporating the upper trap in an exercise where it shouldn't be (such elevating your scapula in a shoulder press). Shoulder rounding can also be induced by too much anterior (front delt and pec) and not enough posterior (back delt and pec) activity (back).

Poor posture can cause pain as well as make you look unattractive. The prone trap raise strengthens the component of the trap that pushes the shoulder blades down and inwards towards the spine. This helps to alleviate the problem of hyperactive upper traps and bad posture. Other back exercises that work on the muscles that draw the scapula closer to the spine, such as the pull-up, modest row, and cable y raise, are also helpful for improving posture.


Aids in the prevention of shoulder injuries.

Your shoulder joint is in a suboptimal posture if your shoulders are rounded forward, which can lead to injury. If you try to raise your arms above your head with your shoulders rounded over vs raising them over your head with your shoulder blades pulled down, you'll notice this.

Because we're opening up the shoulder socket, you'll notice a lot more range of motion when your shoulder blades are back and down. This lowers the risk of injury and shoulder impingements.


Muscles in the prone trap raise were worked.

snares (Trapezius)

The lower trap should be the primary muscle in this action if we're doing it right. Its purpose, as previously stated, is to bring the scapula down and closer to the spine.

By glancing at the diagram, you can see how this movement works. Consider what would happen to the shoulder blades if the trap's lower fibres relaxed and extended, and what would happen if the converse happened.


Alternative to the prone trap rise

Low cable trap pull

This is an excellent alternative to consider, but be sure to follow the proper procedure. Keep your arms straight to avoid any lat involvement from the recruit. Pull your shoulder blades back and down as much as possible. We're going for a high rep range of roughly 20 reps and 3–4 sets once again.


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