Shoulders shrug to raise
Upper traps initiate; lower traps and serratus miss the stimulus.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Pull · Upper Body
Standing DB Y Raise
Coaching cues
- Stand with a slight hip hinge; dumbbells at sides
- Raise arms in a Y shape — 30° above horizontal, thumbs up
- Squeeze lower traps and scapulae at the top
- Lower slowly — 3-second eccentric
Common faults 2
Arms raise too high — past Y angle
Upper trap takes over above the Y plane.
Overactive muscles
Upper trapezius
Corrective work
Foam RollUpper traps↗StretchUpper trap stretch↗