Arm angle too vertical — becomes a Y raise
Wrong angle activates middle trap instead of lower trap.
Overactive muscles
Middle trapeziusRhomboids
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Pull · Upper Body
Trap 3 Raise (Lower Trap Isolation)
Coaching cues
- Lie prone on an incline at 45°; one arm hangs; thumb up
- Raise the arm at a Y angle — 135° from the spine
- Scapula depresses and retracts at peak; pause 2 seconds
- Lower slowly; repeat for low reps with perfect control
Common faults 2
Shoulder shrugs on the raise
Upper trap still fires; lower trap activation is lost.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗