Shoulder shrugs to lift
Upper trap dominates; lower trap and serratus never load.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Pull · Upper Body
Cable Y-Raise (Lower Trap)
Coaching cues
- Low cable; one hand; raise the arm in a Y shape at 30° forward
- Thumb up; lead with the shoulder blade depressing first
- Raise to just above shoulder height; pause
- Lower slowly — 3-second eccentric
Common faults 2
Arm raises above 90°
Movement enters impingement range; upper trap fully takes over.
Overactive muscles
Upper trapezius
Corrective work
Foam RollUpper traps↗StretchUpper trap stretch↗