Scapular activation: how to do it, muscles worked and variations
Exercises for scapular and rotator cuff control.
All 2 variations
Kneeling reach to W
Arms reaching forward followed by a W-shaped retraction that activates the upper-back muscles and external rotation.
Form. Kneeling with an upright trunk, extend your arms in front of you and bring them back bending your elbows into a W while squeezing your shoulder blades together; return and repeat.
Common mistake. Shrugging your shoulders, arching your lower back, or pushing your head forward.
Dumbbell Y raise
Arm raise in a Y shape with your chest supported on an incline bench, working the lower trapezius and deltoid.
Form. Rest your chest on an incline bench, let light dumbbells hang with thumbs up and raise them diagonally forming a Y to head height; lower slowly.
Common mistake. Using heavy loads, shrugging your shoulders, lifting your chest off the bench, or raising with momentum.
