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Prone Single Arm Trap Raise

Learn how to properly perform the Prone Single Arm Trap Raise with this complete demonstration video.

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What is the Prone Single Arm Trap Raise?

The Prone Single Arm Trap Raise is an excellent exercise for isolating and strengthening the trapezius muscle in a controlled manner. Ideal for those looking to improve their stability and upper back strength, this exercise requires minimal equipment and can be easily done with just a dumbbell.

How to properly perform the Prone Single Arm Trap Raise

  1. Lie face down on a bench, holding a dumbbell in one hand.
  2. Keep the other arm along your body.
  3. Lift the dumbbell to the side, keeping a slight bend in the elbow.
  4. Squeeze the trapezius at the top of the movement.
  5. Lower the dumbbell back down in a controlled manner.
  6. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
  • Calisthenics
  • Stretching / Mobility
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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Complementary exercises

Other exercises for Traps:

Shrug inversé sur barres parallèlesShrugs à la trap barShrugs à la barre derrière le dos

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