Lying Single Arm Trap Raise 101 Video Tutorial
0
Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Isolation
Force Type
Pull (Unilateral)
Required Equipment
Bodyweight
Fitness Level
Beginner
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Lying Single Arm Trap Raise is an effective bodyweight exercise designed to target the shoulders and traps. This movement involves lying on your side, with one arm extended in front of you, and raising that arm towards the ceiling while keeping the rest of your body stable. It isolates the shoulder and trapezius muscles, engaging them through controlled movement. The exercise helps to improve shoulder strength, stability, and posture, making it a valuable addition to any upper body or rehabilitation routine. As it requires only bodyweight and no additional equipment, it can be easily performed at home or in the gym.
How to Perform
Begin by lying on one side with your body positioned parallel to a flat surface, such as a table. Ensure your arm is hanging straight down, with your chin resting on the edge of the table for support.
From this position, slowly raise the hanging arm towards the ceiling. Focus on allowing the shoulder blade to rotate upward, which will initiate the movement from the upper back and shoulders.
Continue the movement until your arm is at a 135-degree angle of shoulder flexion, keeping your body stable throughout.
Carefully lower your arm back to the starting position, maintaining control of the motion to engage the muscles properly.
Repeat the movement for the desired number of repetitions, making sure to maintain a slow and steady pace to maximize muscle engagement and avoid using momentum.
Tips
Select a table or surface where your arm can fully extend without touching the ground, ensuring enough room for a smooth, controlled movement.
Be mindful of your lumbar spine and avoid excessive arching when raising your arm overhead.
Rest your chin on the edge of the table and focus on maintaining a neutral neck position by gently “packing the chin” or creating a “double chin” to align the cervical spine properly.
As you lift your arm overhead, aim for a 135-degree angle, which aligns with the pull of the lower traps to activate them effectively.
Keep your thumb pointing upward towards the ceiling, and strive to maintain a straight arm throughout the movement.
At the peak of the motion, ensure that there is a slight gap between the front of your shoulder and the table. If you have enough clearance, you should be able to slide your hand under your shoulder.
The main focus should be on moving the shoulder blade on the ribcage, rather than just the upper arm (humerus) in the shoulder joint.
Keep your lats relaxed and avoid forcefully pulling your arm back down between reps to maintain control and prevent unnecessary tension.
If you feel discomfort or pressure in the front of your shoulder or biceps tendon, double-check that the movement is coming from the shoulder blade and not from the shoulder joint itself. This ensures proper technique and reduces the risk of strain.
How Not to Perform
Avoid Excessive Lower Back Arching
Do not over-extend your lower back as your arm moves overhead. This can lead to strain in the lower back and take focus away from the shoulders and traps. Keep your torso stable and avoid using your spine to compensate for the arm's movement.
Don’t Let Your Arm Collapse or Bend
Ensure your arm remains straight throughout the exercise. Avoid letting your elbow bend, as this reduces the load on the shoulder and traps. Keep the arm as straight as possible for maximum engagement of the target muscles.
Do Not Use Momentum
Refrain from swinging your arm or using any jerking movements to get your arm overhead. This wastes energy and shifts the focus away from the target muscles. Perform the exercise with controlled and deliberate movements to isolate the shoulder and trap muscles effectively.
Don’t Let Your Shoulder Shrug Up
Avoid shrugging the shoulder as you raise your arm. This will engage the upper traps excessively, reducing the emphasis on the desired muscles. Keep the shoulder relaxed and focus on controlled upward rotation of the shoulder blade.
Do Not Overstretch Your Neck
Keep your neck neutral by avoiding excessive tilting or straining. Overstressing your neck can lead to tension and discomfort, reducing your ability to focus on the movement. “Pack the chin” or create a “double chin” to maintain alignment.
Don’t Raise Your Arm Too Far
Avoid raising your arm higher than the intended 135-degree angle, which aligns with the line of pull from the lower traps. Raising it too far can strain the shoulder joint and lead to discomfort in the shoulder or upper back.
Don’t Use Your Lats to Pull Down
Do not aggressively pull the arm back down using the lats between repetitions. This can unnecessarily activate the lats and detract from the focus on the shoulder and trap muscles. Let the arm return slowly under control.
Avoid Moving Through the Shoulder Joint Alone
Focus on moving the shoulder blade on the ribcage, not just the upper arm in the shoulder joint. Relying solely on the shoulder joint can lead to ineffective engagement and unnecessary strain.
Don’t Ignore Discomfort in the Shoulder
If you feel discomfort or pressure in the front of the shoulder or biceps tendon, stop and reassess your form. Ensure you’re properly moving the shoulder blade and not forcing the movement through the shoulder joint, which can lead to injury.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
