Shoulders shrug during the pause
Upper traps elevate to maintain the position; medial delt is bypassed.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Push · Upper Body
DB Lateral Raise with Pause
Coaching cues
- Raise dumbbells to shoulder height; hold for 3 seconds
- Shoulders stay down throughout the pause — no shrugging
- Lower slowly under full control — 4-second eccentric
- The pause eliminates momentum and maximizes medial delt time under tension
Common faults 2
Elbows drop below 90 degrees during the pause
Arm angle changes; the medial delt loses its optimal position.
Overactive muscles
Latissimus dorsiTeres major
Corrective work
Foam RollLats↗StretchLat stretch (kneeling overhead)↗