Shoulders shrug instead of retracting
Elevation instead of retraction; mid-back never loads.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Pull · Upper Body
Prone W-Raise
Coaching cues
- Lie prone; elbows bent and raised to shoulder height — W position
- Pull the elbows back and externally rotate the hands toward the ceiling
- Squeeze posterior delt, mid-trap, and rhomboids at peak
- Lower slowly; repeat for low reps
Common faults 2
Head lifts toward the ceiling
Suboccipitals and cervical extensors brace against the effort.
Overactive muscles
SCMSuboccipitals
Corrective work
Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗