Prone Scapular Retraction

Traps Tier D for Traps Bodyweight Isolation Pull

Try it now

3sets

10-12reps

30srest

~3.7kcal/min

TrapsD Middle & Lower Trapezius Rhomboids

Upper BackD

Secondary muscles help but are not the main target

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inNeck / upper traps

Lower back muscles and glutes working together — no pinching.

Key cue (the coach says it during the set)“Lift slowly to a straight line, squeeze the glutes, do not over-arch.”

Tempo · Up 2 s · hold 1 · down 2 s

Choosing the load: Too easy? Slow down or pause at the hardest point. Too hard? Use an easier version (knees, incline, band).

Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.