Description
Y elevation in the scapular plane to mainly target the lower trapezius with a strong requirement for scapular control.
01 · Setup
Set up the movement
- Lean your torso slightly or place your chest in support depending on the support available.
- Hold the dumbbells with your arms almost straight, thumbs facing up or neutral.
- Tighten the shoulder blades before starting, lower the shoulders and fix the ribs to avoid arching.
02 · Execution
Perform the rep
- Raise your arms in a Y shape in the scapular plane without shrugging your shoulders, keeping the shoulder blades tight throughout the sets.
- Use light dumbbells to keep the movement clean and correctly target the lower trapezius.
- Let the shoulder blades turn upwards and fall into a depressed position without breaking the elbows.
- Go back down slowly, keeping the same trajectory and the rib cage stable.
Technique cue
Raise in Y with lower trapezius and low shoulder blades, not with the neck.
Common mistakes- shrug your shoulders towards your ears
- arch to finish the rep
- bend your elbows sharply
- swing the dumbbells
Safety notes
Risks of poor execution
- Compensation by the upper trapezius overloads the neck.
- Excessive swinging reduces target work and increases shoulder stress.