Prone 1-arm Trap Raise
Prone 1-arm Trap Raise is a unilateral mobility exercise training the shoulder and scapula across the sagittal and transverse planes, using Bodyweight.
- Laterality
- Unilateral
- Planes
- Sagittal · Transverse
- Equipment
- Bodyweight
- Primary joints
- Shoulder · Scapula
Demo video
01
How to perform it
- 1Lay face down, one forearm under forehead; feet and knees together. Toes pointed down.
- 2Other arm hangs off the table, directly in line with shoulder.
- 3Hanging arm goes up into a Y; arm stops when in a straight line with head.
- 4Externally rotate your arm while lifting it up.
02
Training profile
Plane of motion
Training intent
MobilityRehab
Motor Control
Stability
Strength
Power
Tissue LoadingPerformance
Highlighted rungs are where this movement lives on the rehab → performance continuum.
03
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