Recommended exercises for trapezius muscles: Y-shaped raise!
Speaking of trapezius muscle training, many people will first think of various shrugs, but this is not the case!
The trapezius muscle is composed of three parts, the upper, middle and lower parts. Because of the arrangement and position of the muscle fibers, they will have different functions! Shrugging is just part of it!
In addition to shrugging, the trapezius muscle also has the functions of upward rotation (upper part), sinking (lower part), and retraction of the scapula (middle part)!
These functions are very important in our sports training!
Today we are going to introduce to you a trapezius muscle exercise: Y-shaped raise!
The Y-shaped lift mainly involves the 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 on your stomach with your arms extended straight forward, at 10 o'clock and 2 o'clock respectively. Thumb pointed straight to the sky. Then lift it up!
Use the trapezius muscles and feel the scapula rotate upward until the arm and shoulder body form a Y shape! 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!
You can also do it standing: as shown in the picture!
Choose a resistance band or cable trainer and use a standing position! It’s also a Y-shaped shoulder raised above the head!