Prone Single Arm Trap Raise Exercise Guide
Exercise Profile
- Target
- Trapezius
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Trapezius
- Secondary Muscles
- Infraspinatus, Deltoid Posterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Single Arm Trap Raise
How to: Prone Single Arm Trap Raise
- Lie face down on a bench or flat surface.
- With a dumbbell in one hand, let your arm hang straight down.
- Keeping your elbow slightly bent, raise your arm out to the side until it is parallel to the ground.
- Slowly return to the starting position.
- Repeat for the desired number of repetitions, then switch arms.
Common Mistakes
- Lifting too much weight which can lead to improper form.
- Not fully extending the arm during the raise.
- Arching the back instead of keeping it flat.
Modifications
- Perform the exercise with a lighter weight.
- Use a bench for support if balance is an issue.
Tips
- Keep your torso stable and avoid twisting your hips.
- Engage your core while performing the lift.
- Control the movement and avoid using momentum.
Prone Single Arm Trap Raise Alternatives
Tags
back
strength
trap
shoulders
stability
dumbbell