Kysero
Try for free

Shoulders · Intermediate

Prone Single Arm Trap Raise

Unilateral chest-supported dumbbell T raise emphasizing the rear shoulder and scapular stabilizers.

View instructionsAll exercises
Back to all exercises

Exercise overview

Training details

ShouldersUpper Back

Equipment

Dumbbell

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Lie face down on a bench or flat surface.
  2. 02With a dumbbell in one hand, let your arm hang straight down.
  3. 03Keeping your elbow slightly bent, raise your arm out to the side until it is parallel to the ground.
  4. 04With control, return to the starting position.
  5. 05Repeat for the prescribed repetitions, then switch arms.

Keep exploring

Variations

Browse the full library

Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationDumbbell Prone Bench Rear Delt FlyRelated variationChest-Supported Dumbbell Rear-Deltoid FlyRelated variationDumbbell One Arm Reverse Fly (with support)Related variationDumbbell Plank Reverse FlyRelated variationDumbbell Seated Bent Over Rear Delt Fly

Keep exploring

Alternatives

Browse the full library

Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteDumbbell Lateral RaiseComparable substituteDumbbell Front RaiseComparable substituteFace PullComparable substituteBarbell Rear Delt RowComparable substituteWall Handstand HoldComparable substituteRing Support Hold

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder