Shoulders shrug to lift the arms
Upper traps initiate all three positions instead of lower traps and rhomboids.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Pull · Upper Body
Y-T-W Exercise
Coaching cues
- Prone on bench or floor; thumbs up throughout
- Y: raise arms overhead at 30° — squeeze lower traps
- T: raise arms out to sides at 90° — squeeze rhomboids
- W: bend elbows; pull to ears — squeeze rear delts
Common faults 3
Head lifts off the pad
Neck extensors strain as the lifter tries to see the movement.
Overactive muscles
SCMSuboccipitals
Corrective work
Foam RollSuboccipitals (lacrosse ball)↗StretchSCM / scalene stretch↗Lumbar hyperextension
Lower back arches as arms lift — tight lats limit overhead reach.
Overactive muscles
Erector spinaeLatissimus dorsi
Corrective work
Foam RollLats↗StretchLat stretch (kneeling overhead)↗