Lying Prone Trapezius Press Back Extension

Muscles worked

Setup

1. Position yourself on the hyperextension bench with your feet secured and the top of the pad resting just below your hip crease.
2. Lower your torso toward the floor until your body is at a 45-degree angle or perpendicular to your legs.
3. Let your arms hang straight down toward the floor with your thumbs pointing outward.
4. Engage your core and tuck your chin slightly to maintain a neutral spine from head to tailbone.

How to do it

1. Exhale as you hinge at the hips to lift your torso until your body forms a straight line from head to heels.
2. As you reach the top of the extension, squeeze your shoulder blades together and lift your arms up and back into a 'Y' or 'W' shape to engage the trapezius.
3. Inhale as you simultaneously lower your arms and hinge back down to the starting position in a slow, controlled motion.
4. Maintain a steady tempo of 2 seconds on the way up, a 1-second squeeze at the top, and 2 seconds on the way down.

Form checklist

• Keep your chin tucked to avoid straining the neck.
• Stop the extension when your body is in a straight line; do not arch your lower back past neutral.
• Squeeze your glutes forcefully at the top of the movement to stabilize the pelvis.
• Initiate the arm movement by retracting the shoulder blades rather than just swinging the arms.

Pro tips

• Focus on 'pulling' your shoulder blades into your back pockets during the press phase to maximize lower and middle trapezius activation.
• Keep your thumbs pointing toward the ceiling during the arm lift to encourage external shoulder rotation and better trap engagement.

Make it harder

• Hold light dumbbells or weight plates to increase the resistance on both the hinge and the trapezius press.
• Add a 3-5 second isometric hold at the top of the movement to increase time under tension for the postural muscles.

Frequently asked

What muscles does the lying prone trapezius press back extension work?

The lying prone trapezius press back extension primarily targets the glutes and trapezius, and also works the abs, erector spinae, and obliques as secondary muscles.

What equipment do you need for the lying prone trapezius press back extension?

The lying prone trapezius press back extension requires no equipment — just your body weight.

Is the lying prone trapezius press back extension good for beginners?

Yes. The lying prone trapezius press back extension is a beginner-friendly movement and a strong foundation to build on.

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