Prone Single-Arm Trap Raise
Lying face down along a bench, raise one straight arm from hanging to in line with the ear, thumb up; one arm at a time lets the blade travel its full path.
How to do it
Setup
Face down along a flat bench, one arm hanging off the side toward the floor, thumb pointing forward.
Steps
- Raise the straight arm forward and up until it is in line with the ear.
- Draw the shoulder blade down and in as the arm rises.
- Lower the arm slowly; switch sides after the set.
Common mistakes
Shrugging the shoulder to the ear: the blade goes down as the arm goes up. Swinging the arm up: a slow lift and a slower return. Lifting the chest off the bench to reach higher: it stays down.
Breathing
Exhale raising, inhale lowering.
