Prone Single Arm Trap Raise exercise animation (Männlich)

Prone Single Arm Trap Raise

Zielmuskel
—
Equipment
Body weight
Körperregion
Back
Typ
Strength

The prone single arm trap raise is a body weight activation exercise performed lying face down, where you raise one arm diagonally overhead to form a Y shape against gravity. It targets the trapezius — particularly the middle and lower fibers — making it a reliable tool for building scapular stability, correcting rounded shoulders, and improving overall shoulder health.

Prone Single Arm Trap Raise: So führst du sie aus

  1. 1Lie face down on a flat surface with your body fully extended and your forehead resting lightly on your non-working hand or a folded towel.
  2. 2Extend your working arm diagonally forward and out at roughly 45° from your torso, forming a Y shape with your body.
  3. 3Rotate your arm so your thumb points toward the ceiling, which externally rotates the shoulder and engages the trapezius effectively.
  4. 4Keep your core lightly braced and your neck in a neutral position — do not crane your head upward.
  5. 5Inhale to prepare, then exhale as you slowly lift your arm off the surface, raising it as high as you comfortably can without rotating your torso or shrugging your shoulder toward your ear.
  6. 6Hold the top position for one to two seconds, squeezing the muscles between your shoulder blade and spine.
  7. 7Lower your arm under control back to the starting position without letting it drop or bounce.
  8. 8Complete all reps on one side before switching to the other arm.

Technik-Tipps

  • Keep the movement slow and deliberate — the resistance is your arm's weight against gravity, so tempo and control are what make the exercise challenging.
  • Think about pulling your shoulder blade toward your opposite hip as you raise your arm, rather than just lifting the arm with your shoulder.
  • If you feel your neck muscles taking over, reduce the range of motion slightly and refocus on the scapular muscles before going higher.
  • Placing a rolled towel under your forehead frees both arms alternately and helps you keep your neck neutral throughout the set.

Häufige Fehler

  • Raising the arm straight forward or straight out to the side rather than at 45°, which shifts the load away from the trapezius and onto other shoulder muscles.
  • Shrugging the working shoulder toward the ear during the lift, which substitutes the upper trapezius and neck for the intended middle and lower trapezius.
  • Rotating the torso to gain extra range of motion, which reduces the demand on the scapular stabilizers and can strain the lower back.
  • Letting the thumb point downward or inward instead of up, which internally rotates the shoulder and reduces trapezius activation.
  • Using momentum to swing the arm up rather than lifting it under muscular control, which eliminates the eccentric load and diminishes the training effect.

Häufig gestellte Fragen

What muscles does the prone single arm trap raise work?

It primarily targets the trapezius, especially the middle and lower fibers responsible for retracting and depressing the scapula. The posterior deltoid and rotator cuff muscles assist as stabilizers during the movement.

How is the prone trap raise different from a prone Y raise?

They are essentially the same movement. The Y raise name comes from the shape your body and arm form when viewed from above. Performing it one arm at a time (single arm) lets you focus on each side independently and makes it easier to detect and correct imbalances.

How many reps and sets should I do?

For activation and posture work, two to three sets of 10 to 15 reps per arm is a practical starting point. Because this is a low-load exercise, quality of contraction matters more than volume — stop if form breaks down.

Can I add weight to make it harder?

Yes. Once body weight feels easy, hold a light dumbbell (1 to 3 kg is often enough) or a weight plate in your working hand. Even a small load significantly increases the demand because of the long lever arm.

Where does this exercise fit in a workout?

It works best as a warm-up or activation drill before pulling or pressing movements, or as an accessory exercise at the end of an upper-body session. It is also commonly included in shoulder rehabilitation and posture-correction programs.

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