Shoulders shrug on both Y and T
Upper traps dominate throughout; target muscles miss the stimulus.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Pull · Upper Body
Prone Y-T Combo
Coaching cues
- Lie prone on a bench; perform a Y raise then a T raise as one set
- Y targets lower traps; T targets mid-traps and rhomboids
- Thumbs up on the Y; palms down on the T
- Light weight; squeeze at the peak of each position
Common faults 2
Head hyperextends during the raise
Cervical extensors strain in the prone position.
Overactive muscles
SCMSuboccipitals
Corrective work
Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗