Shrugging to lift the weights
Upper traps initiate instead of medial deltoid.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗StretchUpper trap stretch↗Push · Upper Body
Lateral Raise
Coaching cues
- Slight forward lean; soft elbow bend — not a row
- Lead with elbows; raise to shoulder height only
- Pinky slightly higher than thumb at top — internal rotation
- Lower under control — 3 seconds down
Common faults 3
Arms raised above shoulder height
Supraspinatus impingement risk; upper trap takes over above 90°.
Overactive muscles
Upper trapeziusSupraspinatus
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Using momentum — body sways
Hip extension and trunk lean used to swing weights up.
Overactive muscles
Erector spinaeHip flexors
Corrective work
Foam RollErector spinae↗StretchHalf-kneeling hip flexor stretch↗