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Prone Trap Raise exercise guide showing 4 movement steps using flat bench and dumbbell pair
Prone Trap Raise exercise guide showing 4 movement steps using flat bench and dumbbell pair
Traps4 steps•6s movement guide

Prone Trap Raise exercise image and instructions

See how to do Prone Trap Raise in a clear 4-step exercise image with concise instructions. Focus: lower traps using flat bench and dumbbell pair.

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Read the detailed Prone Trap Raise tutorial →

Short instructions

How to do Prone Trap Raise

Follow the numbered positions in the image and use each instruction as its matching cue.

  1. 1

    Set the starting position

    Take the declared Prone Trap Raise support with flat bench and dumbbell pair, brace the trunk, set the shoulders away from the ears, and begin with controlled shoulder blades.

    Breathing: Breathe steadily; do not hold your breath.

  2. 2

    Perform the effort phase

    Exhale and raise the arms along the declared arc while keeping soft elbows, stable ribs, and no torso momentum.

    Breathing: Exhale through the effort.

  3. 3

    Control the end position

    Pause when the arms reach the torso-defined endpoint and the shoulder blades are controlled, not forcibly pinched.

    Breathing: Breathe steadily; do not hold your breath.

  4. 4

    Return under control

    Inhale and lower or reach the arms forward slowly until the shoulders return to the starting position without collapsing.

    Breathing: Inhale through the controlled return.

Setup and safety note: Use the declared Prone Trap Raise setup, maintain controlled joint alignment, and stop if the movement causes pain.

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