SCAPULAR ELEVATION – SHRUG UP
EKSTROM, DONATELLI, SODERBERG STUDY – TRAPEZIUS, SERRATUS ANTERIOR
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UPPER TRAPEZIUS
– Unilateral Shoulder Shrug, DB Lateral Raise, Prone “Y”, DB Low to High, Prone “T”, DB Row
Surface EMG of exercises for the trapezius and serratus anterior – 2003 – Ekstrom
Results MVIC
Upper Trapezius: was activated maximally with exercises requiring a great amount of upward rotation of the scapula
120% – Unilateral Shoulder Shrug
79% – Shoulder Ab-duction in the plane of the scapula >120º: DB thumbs up raise in the plane of the scapula finishing above 120º
79% – Prone Arm Raise Overhead: in line with the lower fibers of the lower trapezius
72% – Shoulder Ab-duction in the plane of the scapula <80º: DB thumbs up raise in the plane of the scapula finishing below 80º
66% – Diagonal Low to High: DB shoulder flexion + horizontal flexion + external rotation
66% – Prone Shoulder Horizontal Extension with External Rotation
63% – Prone Unilateral Row: face-down on a bench
– For Serratus Anterior results see → Serratus Anterior – Overhead Exercises .
MIDDLE TRAPEZIUS
– Prone “Y”, Prone “T”, DB Row
Surface EMG of exercises for the trapezius and serratus anterior – 2003 – Ekstrom
Results MVIC
Middle Trapezius
101% – Prone Arm Raise Overhead: in line with the lower fibers of the lower trapezius
87% – Prone Shoulder Horizontal Extension with External Rotation
79% – Prone Unilateral Row: face-down on a bench
53% – Unilateral Shoulder Shrug
49% – Shoulder Ab-duction in the plane of the scapula >120º: DB thumbs up raise in the plane of the scapula finishing above 120º
47% – Shoulder Ab-duction in the plane of the scapula <80º: DB thumbs up raise in the plane of the scapula finishing below 80º
45% – Prone Shoulder external rotation with the shoulder abducted 90° and the elbow flexed 90°: elbow supported on the table.
LOWER TRAPEZIUS
– Prone “Y”, Prone “T”, Prone “W”, DB Lateral Raise
Surface EMG of exercises for the trapezius and serratus anterior – 2003 – Ekstrom
Results MVIC
Lower Trapezius
97% – Prone Arm Raise Overhead “Y”: in line with the lower fibers of the lower trapezius
79% – Prone Shoulder external rotation with shoulder abducted 90° and elbow flexed 90°: elbow supported on table
74% – Prone Shoulder Horizontal Extension with External Rotation “T”
61% – Shoulder Ab-duction in the plane of the scapula >120º: DB thumbs up raise in the plane of the scapula finishing above 120º
50% – Shoulder Ab-duction in the plane of the scapula <80º: DB thumbs up raise in the plane of the scapula finishing below 80º
45% – Prone Unilateral Row: face-down on a bench
39% – Diagonal Low to High: DB shoulder flexion + horizontal flexion + external rotation
SERRATUS ANTERIOR
– DB Low to High, DB Lateral Raise, BB or DB Flat Bench Plus,
Surface electromyographic analysis of exercises for the trapezius and serratus anterior muscles – 2003 – Ekstrom
Results
Serratus Anterior: was activated maximally with exercises requiring a great amount of upward rotation of the scapula
100 – DB shoulder flexion + horizontal flexion + external rotation
96 – Shoulder Ab-duction in the plane of the scapula >120º; DB thumbs up raise in the plane of the scapula finishing above 120º
62 – DB thumbs up raise in the plane of the scapula finishing below 80º
62 – DB Flat Bench Plus or BB Flat Bench Plus (with weight on one side of bar) finishing with Plus push at top
57 – Shoulder external rotation with shoulder abducted 90° and elbow flexed 90° in prone position with elbow supported on table
53 – Bilateral scapular protraction with shoulder horizontally flexed to 45° and elbows flexed to 45° in supine position.