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How to Do Prone Trap Raise — Form, Muscles & Tips

Learn how to do the Prone Trap Raise: step-by-step form, muscles worked, dumbbell setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Lie face-down on an incline bench set to 30-45 degrees, holding light dumbbells.
  2. Arms should hang down with thumbs pointing upward.
  3. Raise both arms upward and slightly forward at a 45-degree angle from the body.
  4. Focus on squeezing the lower and middle trapezius at the top.
  5. Hold briefly then slowly lower back to the starting position.
  6. Repeat for the desired number of repetitions.