Back · EZ Bar
Lying Prone Trapezius Press Back Extension
How to do the lying prone trapezius press back extension, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- EZ Bar
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Extension
- Mechanic
- Isolation
How to do it
Lie face down on the floor holding an EZ bar with a narrow overhand grip, arms extended overhead along the ground. Squeeze your upper back to lift the bar and your chest off the floor, raising the arms slightly, then lower under control.
- 1Feel your traps and lower back contract as you lift
- 2Squeeze the shoulder blades down and together at the top
- 3Keep your neck long and gaze toward the floor
Common mistakes
- Avoid yanking the bar up with momentum
- Do not crank your neck back to gain height
- Avoid overarching; lift only as high as stays comfortable
Muscles worked
The lying prone trapezius press back extension mainly works the lower traps, lower back, and mid traps, with the upper traps, rear delts, forearms, and glutes assisting.
- Lower TrapsPrimary
- Lower BackPrimary
- Mid TrapsPrimary
- Upper TrapsSupport
- Rear DeltsSupport
- ForearmsSupport
- GlutesSupport
- LatsMinor
- HamstringsMinor
- Front DeltsMinor
- Side DeltsMinor
- External RotatorsMinor
Kovo programs the lying prone trapezius press back extension for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.