Zirv Fitness
Strength exercise

Prone Trap Raise

How to do it

  1. Lie face down on an incline bench set to about 30-45 degrees.
  2. Hold light dumbbells hanging straight down.
  3. Raise the dumbbells up and out in a Y-shape with thumbs pointing up.
  4. Squeeze your lower traps at the top of the movement.
  5. Slowly lower back to the starting position.
  6. Keep the weight light and focus on the mind-muscle connection.

Muscles worked

TrapeziusLarge triangular muscle in the upper back responsible for moving and stabilizing the scapula. All Trapezius exercises
Posterior DeltoidRear portion of the shoulder muscle responsible for shoulder extension and external rotation. All Posterior Deltoid exercises

Related Traps exercises

Band Pull-ApartBand Upright RowBarbell High PullBarbell Upright RowCable ShrugCable Upright Row
Type
Strength
Equipment
Dumbbells, Incline Bench
Primary muscles
Trapezius, Posterior Deltoid
Measured in
Reps and weight