Shoulders shrug to lift
Upper traps dominate; rhomboids and mid-traps never load.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Pull · Upper Body
Prone T-Raise
Coaching cues
- Lie prone on a bench; arms extended out to the sides — T position
- Thumbs up; raise arms to shoulder height using mid-traps and rhomboids
- Squeeze shoulder blades together at the top; hold 2 seconds
- Lower under control; repeat
Common faults 2
Head lifts off the bench
Suboccipitals and cervical extensors strain during the effort.
Overactive muscles
SCMSuboccipitals
Corrective work
Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗