Step by step instructions, muscle activation and variants for the Lying Prone Trapezius Press Back Extension.
A bodyweight back extension performed face down on the floor that emphasizes upper-back and trapezius engagement, improving posture, spinal erector strength, and scapular retraction. The pressing action of the trapezius adds an active stabilization component to the classic prone back extension.
Common mistakes content is coming soon.
The Lying Prone Trapezius Press Back Extension is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.