Lower Trap Exercises: A Complete Guide to Strengthening the Lower Traps

Do you wake up with a stiff neck? Feel tension between your shoulder blades after a long day at work? You’re not alone. Millions of people suffer from neck and shoulder pain, often without knowing the real culprit: weak lower trapezius muscles.

Your lower traps might be small, but they pack a powerful punch when it comes to your posture and pain levels. This guide will give you everything you need to understand, activate, and strengthen these often-neglected muscles. Whether you’re an office worker battling poor posture or an athlete looking to boost performance and prevent injury, you’ll find actionable strategies that work.

What are the lower traps?

Understanding the trapezius muscle: More than just “traps”

Most people think of “traps” as one big muscle, but that’s not quite right. Your trapezius muscle has three distinct sections, each with its own job:

• Upper traps: These sit on top of your shoulders and help lift your arms overhead
• Middle traps: These squeeze your shoulder blades together
• Lower traps: These pull your shoulder blades down and help rotate them upward

Think of your trapezius like a diamond-shaped cape draped across your upper back. The lower portion forms the bottom point of this diamond, running from your mid-back up to your shoulder blades.

The critical role of your lower traps

Your lower traps have two main jobs that are crucial for healthy shoulders:

Scapular Depression: This fancy term simply means pulling your shoulder blades down. Picture someone telling you to “put your shoulders in your back pockets” – that’s your lower traps at work.

Upward Rotation: When you lift your arms overhead, your shoulder blades need to rotate upward. Your lower traps help make this happen smoothly.

These muscles also act as key stabilizers, keeping your shoulder blades in the right position during arm movements. Without strong lower traps, your shoulders can’t function properly.

Anatomy made simple: Where your lower traps attach

Your lower traps start at your mid-spine (around T6-T12 vertebrae) and attach to the inner edge of your shoulder blade. The accessory nerve controls this muscle, which explains why neck injuries sometimes affect lower trap function.

This attachment pattern means your lower traps pull your shoulder blades down and in – the opposite direction of your upper traps. When working properly, they create a balanced shoulder position that prevents pain and injury.

The common imbalance: Overactive upper traps vs. weak lower traps

Here’s where things get problematic. Modern life creates a perfect storm for lower trap weakness:

• Hours hunched over computers
• Looking down at phones
• Slouching on couches
• Stress-induced shoulder shrugging

All of these habits strengthen your upper traps while weakening your lower traps. This imbalance leads to a cascade of issues:

• Forward head posture
• Rounded shoulders
• Shoulder impingement
• Chronic neck tension
• Headaches

Your upper traps become overactive bullies, doing jobs they weren’t meant to do. Meanwhile, your lower traps get lazy and weak. It’s like having one person do all the work while their partner sits on the couch – eventually, something’s going to break down.

Are your lower traps weak? Complete self-assessment

Before diving into exercises, let’s figure out if your lower traps need attention. This comprehensive assessment will give you a clear picture of your current function.

Lower trap weakness assessment tests

Test 1: Wall angel test

Stand with your back against a wall. Raise your arms to form a “Y” shape overhead while keeping your back flat against the wall. Can you do this without your lower back arching or your shoulders coming forward?

Scoring:

• 3 points: Easy, smooth movement with back staying flat
• 2 points: Possible but challenging, slight back arch
• 1 point: Difficult, significant compensation
• 0 points: Cannot perform without major back arch or shoulder movement

Test 2: Prone arm lift

Lie face down with your arms in a “Y” position. Lift your arms off the ground and hold for 10 seconds. Pay attention to what you feel.

Scoring:

• 3 points: Feel muscles between shoulder blades, no neck tension
• 2 points: Some shoulder blade activation, mild neck tension
• 1 point: Mostly neck/upper shoulder tension
• 0 points: Cannot lift arms or severe neck strain

Test 3: Shoulder blade depression

Stand in front of a mirror. Try to pull your shoulder blades down toward your back pockets without moving your arms. Hold for 5 seconds.

Scoring:

• 3 points: Clear, controlled movement with good hold
• 2 points: Movement present but wobbly hold
• 1 point: Minimal movement, cannot hold
• 0 points: No clear movement, shoulders just shrug

Test 4: Lower trap length test

Sit tall and let your arms hang naturally. Have someone gently pull your shoulder blades up toward your ears. You should feel a stretch along your lower traps.

Scoring:

• 3 points: Clear stretch sensation, good mobility
• 2 points: Some stretch, moderate mobility
• 1 point: Minimal stretch sensation
• 0 points: No stretch felt, very tight

Assessment score interpretation

What causes lower trap weakness?

Understanding the root causes helps you address the problem more effectively:

Postural factors:

• Prolonged sitting with rounded shoulders
• Forward head posture
• Sleeping in awkward positions
• Carrying bags on one shoulder

Lifestyle factors:

• Chronic stress (causes shoulder elevation)
• Lack of overhead movements
• Excessive phone/computer use
• Sedentary lifestyle

Injury-related causes:

• Previous neck injuries
• Shoulder impingement
• Whiplash incidents
• Nerve irritation

Training mistakes:

• Overemphasis on upper trap exercises (shrugs)
• Neglecting posterior chain
• Poor exercise form
• Muscle imbalance programs

The complete lower trap exercise library: From activation to advanced strength

Training your lower traps isn’t about jumping straight into heavy weights. It’s a journey that starts with learning to feel the muscle work, then gradually building strength. Here’s your roadmap:

Exercise programming variables

Phase 1: Foundational activation (Mastering the mind-muscle connection)

These exercises help you learn to feel and engage your lower traps. Don’t worry about breaking a sweat – focus on quality movement and muscle awareness.

Scapular depressions (Seated or standing)

Setup: Sit or stand tall with your arms at your sides.

Movement: Think about pulling your shoulder blades down toward your back pockets. Hold for 5 seconds, then relax.

Feel: You should feel muscles activating between your shoulder blades, not tension in your neck.

Breathing: Breathe normally during the hold.

Progression: Start with 5-second holds, build to 10 seconds.

Internal Cue: “Pull your shoulders away from your ears.”

External Cue: “Push your shoulder blades into your back pockets.”

Prone “Y” holds (Isometric)

Setup: Lie face down with your arms forming a “Y” shape above your head.

Movement: Lift your arms just off the ground and hold. Focus on squeezing your shoulder blades down and back.

Feel: Muscles working between your shoulder blades, not strain in your neck or lower back.

Breathing: Breathe normally while maintaining position.

Progression: Start with 10-15 second holds, build to 30 seconds.

Internal Cue: “Squeeze a pencil between your shoulder blades.”

External Cue: “Try to touch your shoulder blades to your spine.”

Wall slides

Setup: Stand with your back against a wall. Place your arms in a “goal post” position (elbows at 90 degrees).

Movement: Slide your arms up and down the wall while keeping your back flat and shoulder blades pulled down.

Feel: Smooth gliding motion without shoulder elevation.

Breathing: Exhale as you slide up, inhale as you slide down.

Progression: Start with 10 reps, build to 15-20.

Internal Cue: “Keep your shoulder blades glued to the wall.”

External Cue: “Imagine your arms are on train tracks.”

Phase 2: Bodyweight & resistance band strengthening

Once you can feel your lower traps working, it’s time to build strength and endurance. These exercises require minimal equipment but deliver maximum results.

Prone “Y” raises

Setup: Lie face down with your arms in a “Y” position.

Movement: Lift your arms off the ground, pause for a second, then lower slowly using a 2-1-3-1 tempo.

Feel: Controlled movement with clear muscle activation.

Breathing: Exhale on the lift, inhale on the lower.

Progression: Start with 2 sets of 10-12 reps, build to 3 sets of 15.

Internal Cue: “Lead with your thumbs pointing up.”

External Cue: “Make the letter Y with your body.”

Banded “Y” pull-aparts

Setup: Hold a resistance band overhead with your arms in a “Y” shape.

Movement: Pull the band apart by squeezing your shoulder blades down and back. Return with control.

Feel: Strong contraction between shoulder blades.

Breathing: Exhale on the pull, inhale on the return.

Progression: Start with light band, increase tension or reps.

Internal Cue: “Think about breaking the band in half.”

External Cue: “Pull your elbows toward your back pockets.”

Floor angels

Setup: Lie on your back with your knees bent.

Movement: Keep your arms flat on the floor and move them from your sides up overhead, like making a snow angel.

Feel: Arms should maintain contact with floor throughout.

Breathing: Breathe normally throughout movement.

Progression: Start with 10 reps, focus on smooth motion.

Internal Cue: “Keep your arms heavy on the floor.”

External Cue: “Paint the floor with your arms.”

Banded face pull with external rotation

Setup: Attach a resistance band at chest height.

Movement: Pull the band toward your face while rotating your hands outward. Focus on squeezing your shoulder blades together and down.

Feel: Strong posterior deltoid and lower trap activation.

Breathing: Exhale on the pull, inhale on the return.

Progression: Increase band tension or add pauses.

Internal Cue: “Pull your elbows behind your body.”

External Cue: “Try to touch your elbows to the wall behind you.”

Phase 3: Weighted & advanced exercises

Ready to take things up a notch? These exercises add load to build serious lower trap strength and size.

Dumbbell prone “Y” raise

Setup: Lie face down on an incline bench set to about 30 degrees. Hold light dumbbells (start with 5-10 pounds).

Movement: Perform “Y” raises with controlled tempo. The incline increases challenge while reducing neck strain.

Feel: Quality over quantity – perfect form is key.

Breathing: Exhale on lift, inhale on lower.

Progression: Increase weight only when form is perfect for all reps.

Internal Cue: “Lift with your shoulder blades, not your arms.”

External Cue: “Push the weights toward the ceiling.”

Cable “Y” raise

Setup: Set cable pulleys to their lowest position. Grab handles and step back to create tension.

Movement: Raise your arms in a “Y” pattern while pulling your shoulder blades down and back.

Feel: Constant tension throughout range of motion.

Breathing: Controlled breathing with movement rhythm.

Progression: Increase weight gradually while maintaining form.

Internal Cue: “Think about lifting from your mid-back.”

External Cue: “Pull the cables up and away from your body.”

Dumbbell/kettlebell overhead farmer’s walk

Setup: Hold a weight overhead with one arm while walking.

Movement: Walk forward while keeping your shoulder blade pulled down and weight stable overhead.

Feel: Lower traps working overtime to maintain position.

Breathing: Natural breathing while walking.

Progression: Start with lighter weights and short distances.

Internal Cue: “Keep your shoulder away from your ear.”

External Cue: “Balance the weight like a waiter carrying a tray.”

Inverted row (with focus on scapular depression)

Setup: Set up under a bar or suspension trainer.

Movement: Before pulling yourself up, focus on pulling your shoulder blades down and back. Then complete the rowing motion.

Feel: Lower traps initiate the movement.

Breathing: Exhale on the pull, inhale on the lower.

Progression: Adjust body angle to increase difficulty.

Internal Cue: “Start the pull with your shoulder blades.”

External Cue: “Pull your chest to the bar.”

Straight-arm dips/reverse shrugs

Setup: Position yourself on parallel bars or the edge of a bench.

Movement: Keep your arms straight and lower yourself by allowing your shoulder blades to rise, then pull them back down.

Feel: Direct lower trap engagement.

Breathing: Inhale on lower, exhale on lift.

Progression: Add weight or increase range of motion.

Internal Cue: “Push through your hands to lift your body.”

External Cue: “Drive your shoulder blades down toward your feet.”

Exercise difficulty & equipment guide

Equipment alternatives for every budget

How to avoid common mistakes when training lower traps

Lower trap exercises look simple, but they’re easy to mess up. Here are the most common mistakes and how to fix them:

Comprehensive mistake troubleshooting

Mistake 1: Shrugging the shoulders (engaging upper traps)

This is the biggest mistake. When you shrug your shoulders during lower trap exercises, you’re letting the wrong muscles do the work.

Fix: Think about pulling your shoulder blades down into your back pockets. Before starting any exercise, set your shoulders by pulling them away from your ears. Hold this position for 3 seconds before beginning the movement.

Mistake 2: Arching the lower back

Many people arch their backs excessively, especially during prone exercises. This shifts the work away from the lower traps and can cause back pain.

Fix: Engage your core by gently tucking your ribcage down. Think about making your torso one solid unit. If you can’t maintain a neutral spine, modify the exercise or reduce the range of motion.

Mistake 3: Rushing the movement

Lower trap exercises aren’t about speed. Racing through reps defeats the purpose and reduces effectiveness.

Fix: Use a slow, controlled tempo. Take 2-3 seconds to lift, pause briefly, then take 2-3 seconds to lower. The lowering phase is just as important as the lifting phase. Count out loud if needed.

Mistake 4: Using too much weight

Your ego wants to lift heavy, but your lower traps need precision. Too much weight leads to compensation patterns and reduced effectiveness.

Fix: Start light and focus on feeling the muscle work. You should be able to complete all reps with perfect form. If your form breaks down on the last 2 reps, reduce the weight by 20%.

Mistake 5: Poor breathing patterns

Holding your breath or breathing incorrectly reduces performance and increases tension.

Fix: Exhale during the lifting/working phase, inhale during the lowering/relaxing phase. Never hold your breath during the movement.

Mistake 6: Ignoring body position

Small changes in body position can completely change which muscles are working.

Fix: From the side view, your ears should be over your shoulders, shoulders over hips. Your head should remain in neutral position throughout all exercises.

Essential stretches & mobility drills for lower trap function

Strong lower traps are great, but tight muscles elsewhere can sabotage your efforts. These stretches and mobility drills create the foundation for optimal lower trap function.

Why mobility matters first

Think of your body like a chain. If one link is tight or stuck, the whole chain can’t move properly. Tight chest muscles, stiff thoracic spine, and overactive upper traps all prevent your lower traps from doing their job effectively.

Stretches for overactive muscles

Doorway pec stretch

Setup: Place your forearm against a doorway with your elbow at 90 degrees.

Movement: Step forward to feel a stretch across your chest. Hold for 30-60 seconds on each side.

Why: Tight pecs pull your shoulders forward, making it harder for your lower traps to work.

Progression: Try different arm heights to target different pec fibers.

Upper trap & levator scapulae stretch

Setup: Tilt your head to one side while pulling your opposite shoulder down.

Movement: You should feel a stretch along the side of your neck. Hold for 30 seconds on each side.

Why: These muscles often become overactive and tight, inhibiting proper lower trap function.

Progression: Add gentle overpressure with your hand for deeper stretch.

Posterior neck stretch

Setup: Sit tall and tuck your chin toward your chest.

Movement: Gently pull your head forward with your hands. Hold for 30 seconds.

Why: Forward head posture creates tight posterior neck muscles.

Progression: Add side-to-side motion for broader stretch.

Mobility drills

Thoracic spine foam rolling

Setup: Place a foam roller under your mid-back. Support your head with your hands.

Movement: Gently roll back and forth. Spend extra time on stiff spots.

Why: A stiff thoracic spine restricts shoulder blade movement, making lower trap activation more difficult.

Progression: Add gentle back extension over the roller.

Cat-cow drill

Setup: Get on your hands and knees.

Movement: Arch your back while lifting your head (cow), then round your back while tucking your chin (cat). Move slowly and smoothly between positions.

Why: This drill improves spinal mobility and teaches proper shoulder blade movement patterns.

Progression: Add arm movements while maintaining spinal motion.

Thoracic extension on chair

Setup: Sit in a chair with your hands behind your head.

Movement: Gently arch backward over the chair back. Hold for 10 seconds.

Why: Counteracts forward head posture and rounded shoulders.

Progression: Add gentle twisting motion while extended.

Lower trap exercises for specific conditions

Lower trap exercises for neck pain

Best Exercises:

• Wall slides (reduces neck strain)
• Supine floor angels (gravity-assisted)
• Gentle scapular depressions

Modifications:

• Reduce range of motion
• Use supported positions
• Avoid prone exercises initially

Progression: Start with pain-free range, gradually increase as symptoms improve.

Lower trap exercises for rounded shoulders

Best Exercises:

• Banded face pulls with external rotation
• Prone Y-raises
• Wall slides with emphasis on posture

Key Focus: Combine with chest stretching and upper trap relaxation.

Daily Routine: Perform 2-3 exercises every morning and evening.

Lower trap exercises without equipment

Complete Bodyweight Routine:

1. Scapular depressions – 3 sets of 10 holds
2. Prone Y-holds – 3 sets of 8 holds (15 seconds each)
3. Wall slides – 3 sets of 12 reps
4. Floor angels – 2 sets of 15 reps
5. Prone Y-raises – 3 sets of 12 reps

Time Required: 10-15 minutes

How to activate lower traps

Step-by-step activation protocol:

1. Position Setup (30 seconds)
   • Stand or sit tall
   • Pull shoulders away from ears
   • Engage core gently
2. Breathing Preparation (30 seconds)
   • Take 3 deep breaths
   • Relax upper traps on each exhale
3. Gentle Activation (2 minutes)
   • Scapular depressions: 10 slow reps
   • Focus on feeling between shoulder blades
4. Movement Integration (2 minutes)
   • Wall slides: 10 slow reps
   • Maintain activation throughout
5. Hold Challenge (1 minute)
   • Prone Y-hold: 3 holds of 10-15 seconds
   • Rest 10 seconds between holds

Total Time: 5-6 minutes

Putting it all together: Sample lower trap workouts

Now that you understand the exercises, here’s how to put them into practice:

Quick reference training cards

Card 1: The 5-minute office break routine

When: Every 2-3 hours during work

Where: At your desk or nearby wall

Equipment: None needed

Routine:

1. Scapular Depressions: 2 sets of 10 holds (5 seconds each) – 1 minute
2. Wall Slides: 2 sets of 10 reps – 2 minutes
3. Doorway Pec Stretch: 30 seconds each arm – 1 minute
4. Upper Trap Stretch: 30 seconds each side – 1 minute

Benefits: Counteracts prolonged sitting, reduces neck tension, improves posture awareness.

Card 2: The pre-workout activation series

When: Before any upper body workout

Where: Gym or home gym area

Equipment: Resistance band (optional)

Routine:

1. Prone Y-Holds: 2 sets of 5 holds (10 seconds each) – 2 minutes
2. Scapular Depressions: 2 sets of 8 reps – 1 minute
3. Banded Y-Pull-Aparts: 2 sets of 15 reps – 2 minutes
4. Band Pull-Aparts: 1 set of 20 reps – 1 minute

Benefits: Wakes up lower traps, prepares shoulders for training, reduces injury risk.

Card 3: The lower trap strength builder

When: 2 times per week

Where: Gym or well-equipped home gym

Equipment: Bands, dumbbells, cables

Week 1-2 (Learning Phase):

1. Scapular Depressions: 3 sets of 8 holds (5 seconds each)
2. Prone Y-Raises: 3 sets of 12 reps
3. Banded Face Pulls: 3 sets of 15 reps
4. Upper Trap Stretch: 2 sets of 30 seconds each side

Week 3-4 (Building Phase):

1. Prone Y-Holds: 3 sets of 5 holds (15 seconds each)
2. Dumbbell Prone Y-Raises: 3 sets of 10 reps
3. Inverted Rows (lower trap focus): 3 sets of 8 reps
4. Banded Y-Pull-Aparts: 2 sets of 20 reps

Week 5+ (Strength Phase):

1. Cable Y-Raises: 3 sets of 12 reps
2. Overhead Farmer’s Walk: 3 sets of 20 steps each arm
3. Straight-Arm Dips: 3 sets of 10 reps
4. DB Prone Y-Raises: 3 sets of 8 reps

Exercise progression flowchart

Start Here: Can you feel your lower traps during scapular depressions?

• No: Spend 2-3 weeks on Phase 1 activation exercises
• Yes: Move to Phase 2 bodyweight exercises

Phase 2 Check: Can you perform 15 perfect prone Y-raises?

• No: Continue Phase 2 for 2-4 more weeks
• Yes: Progress to Phase 3 weighted exercises

Phase 3 Check: Can you perform all exercises with perfect form?

• No: Reduce weight and focus on technique
• Yes: Continue progressive overload

Maintenance: Achieved your goals?

• Maintain with 2 sessions per week
• Focus on exercise variety
• Periodically reassess function

Integration with other training programs

Adding lower traps to existing routines

Upper body days:

• Start with 5 minutes of activation exercises
• Include 2-3 lower trap exercises after main lifts
• End with upper trap and pec stretches

Back/pull days:

• Begin each exercise with scapular depression
• Add lower trap isolation exercises as accessories
• Focus on initiation patterns

Shoulder days:

• Prioritize lower trap activation before pressing
• Include lower trap exercises between sets
• Finish with postural stretches

Full body days:

• Include 1-2 lower trap exercises per session
• Use as active recovery between compound lifts
• Focus on movement quality

Periodization considerations

Strength Phases: Emphasize weighted exercises, progressive overload

Hypertrophy Phases: Higher volume, moderate intensity, mind-muscle focus

Deload Weeks: Return to activation exercises, focus on mobility

Competition Prep: Maintain with daily activation work

Relationship to other corrective exercises

Hip Flexor Stretches: Tight hips contribute to poor posture

Glute Activation: Strong glutes support better posture

Deep Neck Flexor Training: Works with lower traps for head position

Core Stability: Provides foundation for proper shoulder function

Contraindications and safety guidelines

Who should avoid certain exercises

Acute neck injury:

• Avoid prone exercises
• Stick to supported positions
• Get medical clearance first

Shoulder impingement:

• Avoid overhead positions initially
• Focus on scapular mobility first
• Progress slowly with range of motion

Recent surgery:

• Follow surgeon’s guidelines
• Start with gentle activation only
• Progress under professional guidance

Red flag symptoms to watch for

Stop immediately if you experience:

• Sharp, shooting pain
• Numbness or tingling in arms
• Severe headache during exercise
• Dizziness or nausea
• Pain that worsens after exercise

When to consult a healthcare provider:

• Persistent pain despite proper form
• Symptoms that interfere with daily activities
• Previous injury history
• Uncertainty about exercise safety

Exercise modifications for common limitations

Limited shoulder mobility:

• Reduce range of motion
• Use wall-supported variations
• Add extra mobility work

Neck pain history:

• Avoid prone positions initially
• Use supine or seated alternatives
• Progress very gradually

Lower back issues:

• Maintain neutral spine always
• Use inclined surfaces
• Strengthen core simultaneously

Time constraints:

• Focus on 2-3 key exercises
• Use compound movements
• Combine with other activities

Measurement and progress tracking

Simple ways to measure improvement

Weekly assessments:

1. Hold Time Test: How long can you hold a prone Y-position?
2. Activation Quality: Rate your ability to feel lower traps (1-10 scale)
3. Pain Levels: Track neck/shoulder pain (1-10 scale)
4. Posture Photos: Weekly side-view photos

Monthly assessments:

1. Strength Benchmarks: Reps/weight for key exercises
2. Range of Motion: Wall angel test improvement
3. Functional Tasks: Overhead reaching comfort
4. Sleep Quality: Neck pain affecting sleep

Strength benchmarks by experience level

Photo progression guidelines

Before photos:

• Side view showing head/shoulder position
• Relaxed, natural posture
• Same lighting and position each time

Progress indicators:

• Head moving back over shoulders
• Shoulders sitting lower
• Less forward head posture
• Improved overall alignment

Monthly comparison:

• Use same clothing and position
• Take photos at same time of day
• Document subjective improvements too

Conclusion

Your lower traps might be small muscles, but they play a huge role in your posture, shoulder health, and overall well-being. Weak lower traps contribute to neck pain, shoulder impingement, and that nagging tension between your shoulder blades.

The good news? You now have a complete roadmap to strengthen these crucial muscles. Start with the activation exercises to build that mind-muscle connection, then progress through the phases as you get stronger. Remember to address tight muscles with stretches and mobility work – strong muscles need mobile joints to function properly.

Don’t expect overnight changes. Building strength and changing posture patterns takes time and consistency. But stick with it, and you’ll notice less pain, better posture, and stronger, more resilient shoulders.

FAQs

How long does it take to strengthen lower traps?

You’ll start feeling activation improvements within 1-2 weeks of consistent training. Noticeable strength gains typically take 4-6 weeks, while significant postural improvements may take 2-3 months. Remember, these muscles have been weak for years – be patient with the process.

Can I train my lower traps every day?

Light activation exercises can be done daily, especially if you have a desk job. However, limit intensive strengthening exercises to 2-3 times per week to allow for proper recovery. Your muscles grow during rest, not just during workouts.

Are shrugs bad for my lower traps?

Traditional shoulder shrugs primarily work the upper traps and can worsen the upper/lower trap imbalance. However, reverse shrugs (pulling shoulders down) can be beneficial for lower trap activation. Focus on the opposite movement pattern of regular shrugs.

Do pull-ups work the lower traps?

Pull-ups can work the lower traps, but only with proper technique. You need to initiate the movement by pulling your shoulder blades down and back before bending your elbows. Most people skip this step and miss the lower trap activation. Think “shoulders down, then pull” rather than just pulling with your arms.