Shoulders shrug to raise
Upper traps fire instead of lower traps raising the arms.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Pull · Upper Body
Prone Incline Y Raise
Coaching cues
- Lie prone on an incline bench; arms hang down; raise in a Y pattern
- Thumbs up; raise to Y position — above shoulder height
- Targets the lower trapezius and serratus anterior
- Pause 2 seconds at the top; lower slowly
Common faults 2
Arms only reach shoulder height — not above
Lower trap weakness prevents reaching the full Y position.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗