Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredBodyweight
  • MechanicsIsolation
  • Force TypePull (Unilateral)
  • Experience LevelBeginner
  • Secondary Muscles
Target Muscle Group


Shoulders Muscle Anatomy Diagram

Lying Single Arm Trap Raise Overview

The lying single arm trap raise is an isolation exercise used to target the trap muscles.

Since the lying single arm trap raise isn’t loaded, it is typically used as an activation drill, warm up, prehab, and rehab exercise.

Lying Single Arm Trap Raise Instructions

  1. Setup in a prone position on one side of a table with your arm hanging freely and your chin supported on the end of the table.
  2. Raise your freely hanging arm overhead by allowing the shoulder blade to upwardly rotate on the ribcage.
  3. Finish at a 135 degree angle of shoulder flexion.
  4. Slowly lower back to the starting position and repeat for the desired number of repetitions.

Lying Single Arm Trap Raise Tips

  1. Ensure that you’re using a table where the arm can fully extend and not touch the ground.
  2. Watch for excessive extension through the lumbar spine when the arm goes overhead.
  3. Ensure the chin is supported on the edge of the table and keep a neutral cervical spine by thinking about “packing the chin” or “making a double chin”.
  4. As you reach overhead, the arm should be at roughly 135 degrees to correspond with the line of pull from the lower traps.
  5. Keep the thumb pointed up towards the ceiling and the arm as straight as possible.
  6. At the top of the movement ensure that there is a little bit of space between the front of the shoulder and the table. If you have enough room, you should be able to slide your hand underneath the shoulder.
  7. The goal with this movement is to move the shoulder blade on the ribcage, not just the humerus in the shoulder joint.
  8. Keep the lats relaxed and don’t pull the hand down aggressively between repetitions.
  9. If you sense any sort of pressure or discomfort within the front of the shoulder (anterior capsule) or the biceps tendon, ensure that the shoulder blade is moving on the ribcage and you’re not just moving through the shoulder joint itself.