Prone Single Arm Trap Raise

Prone Single Arm Trap Raise

Note: This is just a visual reference — it may vary depending on your setup.

Strength Shoulders

Back Shoulders

Muscle Activation

Back

80%

Rotator Cuff

20%

Equipment

Exercise Mat

Setup / Starting Position

Lie face down on a mat with your arms extended straight out in front of you.

Exercise Position

Engage your core muscles and keep your neck in a neutral position.
Extend one arm out to the side, palm facing down.

Form & Performance

Lift your extended arm towards the ceiling, keeping it straight.
Squeeze your shoulder blade at the top of the movement.