Related Blackridge guides: humble row (upper back), helms row (lats), pronated pulldown (lats), neutral grip pulldown (lats), V bar pulldown (lats), 5 dumbbell pullover alternatives (lats + chest), pull-ups (back)
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What is a prone trap raise?
The prone trap raise is a lying lower trap exercise that’s used mostly to improve scapular control, and with it, posture. It’s also a great way to reduce upper-body injuries. It can be a tricky movement to get right so please take note of the form below.
The low trap can often be inactive due to the overactivity of the upper trap, pulling our scapula upwards. This movement helps to remedy this imbalance. However, if performed incorrectly (too much upper trap involvement), it can make this imbalance worse, so pay attention!
How to do a prone trap raise
Prone trap raise warm-up
- A good warm-up for this exercise would be to move your shoulders in circular motions clockwise and anti-clockwise.
- Following this, try the prone trap raise with no weight.
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Form tips
- Choose a bench angle between 30 and 45 degrees and lie on it facing the floor.
- Keep your shoulder blades in a neutral position at the start of the rep. We don’t want your shoulder rounding over or pulling too far back, find a middle ground.
- Ensure that your arms are pointing downwards.
- To start the movement, raise both arms up so they’re pointing at 10 o’clock and 2 o’clock.
- As you’re raising your arms, we want our palms to be somewhere between neutral (palms facing each other) and supinated (palms facing the ceiling).
- Raise your arms until you start to feel your upper trap or delts getting involved, this is too far.
- Return your arms to their starting position.
Related Blackridge guides: humble row (upper back), helms row (lats), pronated pulldown (lats), neutral grip pulldown (lats), V bar pulldown (lats), 5 dumbbell pullover alternatives (lats + chest), pull-ups (back)
2 common prone trap raise mistakes
Letting the arms internally rotate
If we let our arms internally rotate (palms facing the floor), we’re going to reduce the load on the lower trap and increase the load on the upper trap. This will compound the imbalance we’re looking to fix and reduce the effectiveness of the exercise. Keep those arms somewhere between neutral (palms facing each other) and supinated (palms facing up).
Using heavy weights and low rep ranges
We’re looking to improve a postural muscle here. These muscles are working continuously throughout the day meaning that we should train them with this in mind. Essentially, the lower trap is completing hundreds, if not thousands of mini reps every day. There’s no point in trying to overload this muscle because there is no use for an incredibly strong lower trap that can only handle a few reps. Stick to a minimum of 20 reps.
Prone trap raise workout
We’re not looking to overload this exercise in any way. The low trap is highly involved in keeping a correct posture so we’re going to be looking for a higher rep range.
Aim for 20 reps, for 3 – 4 sets with a 2 minute rest time.
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Prone trap raise benefits
Brilliant exercises for improving posture
Many people suffer from overactive upper traps which leads to their shoulder blades being too far up their back. Overactive traps can be caused by involving the upper trap in an exercise where it shouldn’t be (like raising your scapula in a shoulder press), due to poor technique. This rounding of the shoulders can also be caused by too much anterior work (front delt and pec) and not enough posterior work (back).
Poor posture can lead to pain, as well as not looking great. The prone trap raise works the part of the trap that pulls the shoulder blades down and towards the spine. This remedies the issue of overactive upper traps and poor posture. Other back exercises like the pull-up, humble row and cable y raise are also good for improving posture due to how they work on the muscles that pull the scapula closer to the spine.
Helps to reduce shoulder injuries
If your shoulders are rounded forward, your shoulder joint is in a suboptimal position which can lead to injury. You can notice this if you try to raise your arms above your head when your shoulders are rounded over vs raising them above your head when pulling your shoulder blades down.
You’ll notice much more range of motion when you’re shoulder blades are back and down, this is because we’re opening the shoulder socket up. This reduces shoulder impingements and the chance of injury.
Prone trap raise muscles worked
Traps (Trapezius)
If we’re performing this move correctly, the lower trap should be the primary muscle in this movement. As mentioned, its function is to pull the scapula down and closer to the spine.
You can understand this movement by looking at the diagram. Imagine what would happen to the shoulder blades if those lower fibres of the trap relaxed and lengthened, and what would happen if they did the opposite.
Prone trap raise alternative
Cable low trap pull
This is a brilliant alternative to try but be sure to adhere to the correct form. Keep your arms straight as to get no recruit any lat engagement. Focus on pulling your shoulder blades back and down. Once again, we’re looking for a high rep range of around 20 reps and 3 – 4 sets.
Olly is a CIMSPA accredited personal trainer with a BSc degree in sport management from Solent University. He has over 10 years experience helping clients reach their health & fitness goals.
