Lower trapezius training: Y-shaped raise!

In the previous article, we introduced a training movement for the lower part of the trapezius muscle "Straight Arm Scapular Descent". The article mentioned:

The trapezius muscle is the back The most eye-catching muscle can be divided into three parts! Upper, middle and lower parts. The functions of each part will also be different!

Many people only see the upper part of the trapezius muscle and do too many shrug exercises, often neglecting the middle and lower parts. This is a very bad situation!

Good lower trapezius muscle strength can help better stabilize the scapula, adjust the shoulder posture, and make you more secure during exercise!

Today I would like to recommend another good action to exercise our lower trapezius muscles , the function of the lower part of the trapezius muscle is to rotate the scapula upward to perform a Y-shaped lift

The Y-shaped lift mainly involves Upward rotation of the scapula. It is mainly completed by the cooperation of the upper and lower parts of the trapezius muscle and the serratus anterior muscle! They will be involved in all overhead movements, such as: shoulder press, snatch, etc.

How to do it?

You can lean over, plank, prone or standing!

Lie prone with arms stretched straight forward, respectively at 10 o'clockand 2 o'clock. Thumb pointed straight to the sky.

The scapulae are retracted first and then, and then the trapezius muscles are activated to exert force, lift the arm upwards, and feel the scapulae rotate upward until the arm Form a Y shape with your body and shoulders! Stay for a second, then play back slowly!

During the movement, pay attention to the upward rotation of the shoulder blades to drive the arms!

It can also be done in the standing position. It is recommended that the arms are parallel to the ground in the starting position, which will pay more attention to the trapezius muscles!