Own Every Range
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VIDEO DEMO

Prone arm reach

Regression of Trap-3 Raise

YouTube · OPTIThe Prone Y Corrective ExerciseWatch the demonstration

REGRESSION · HOW TO DO IT

Prone arm reach

These steps are written specifically for the Prone arm reach. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Set up specifically for the Prone arm reach. Lie face down and keep the pelvis quiet against the support.

  2. 02
    Move the pattern

    Keep the thumb up, reach the arm long, and lift it in line with the body without bending the elbow.

  3. 03
    Match the demand

    Use this version to make the position repeatable before adding range, load, or speed.

  4. 04
    Finish with control

    Stop before the neck shrugs or ribs lift, then lower the arm slowly to the start. Finish without a neck shrug.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

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02
03
More about this movement

SHOULDERS & SCAPULAE / 17

Short rangeShort range

Prone arm reach

Sets: 3–4 · Reps: 8–15

Prone arm reach is a regression of Trap-3 Raise. Use the written card above for its exact setup and execution.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The arm finishes overhead in line with the lower trapezius fibers, asking the scapula to upwardly rotate and posteriorly tilt without shrugging.