Shoulders shrug to lift
Upper traps dominate; lower traps and serratus underactivate.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Pull · Upper Body
Prone Y Raise
Coaching cues
- Lie prone on an incline bench; arms form a Y overhead
- Thumbs up; raise arms using lower traps — not upper
- Full range; feel the scapulae depress and retract
- Lower slowly — 3-second eccentric
Common faults 2
Head lifts off the bench
Neck extensors strain as the lifter tries to complete the movement.
Overactive muscles
SCMSuboccipitals
Corrective work
Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗