Shoulders shrug on every raise
Upper traps dominate all three directions.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Push · Upper Body
DB 3-Way Shoulder Raise
Coaching cues
- Three positions: front raise, lateral raise, bent-over rear delt raise
- Perform all three in sequence without stopping — one set
- Light weight; full range in each direction
- Shoulder stays down throughout — no shrugging in any plane
Common faults 2
Trunk rocks on the front raise
Erectors swing the weight up instead of anterior delt lifting.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗