Shoulder Strength: 3-Point Contact “Y”

I recently had some discussions with a physical therapist about how to incorporate efficient lower trap exercises into a group training session without compromising technique. She mentioned modifying the Prone Y Exercise (performed on a table) to a 3-Point Contact Y exercise.

This modification is awesome due to the effectiveness of the movement, how easily it can be integrated into a group training environment, but more importantly, how simple it is to set up and not “screw” up.

3-Point Contact Ys

Arm Angle
Make sure the arm is out at a 135º-145º angle from the body. This will place the arm in the scapular plane, which is commonly used in strengthening and rehabilitation settings. According to Dr. Warren Hammer MS, DC, DABCO the reasons are:

1.The mechanical axis of the humerus approximates the mechanical axis of the scapula. This optimally aligns the deltoid and supraspinatus for elevation of the arm, thereby avoiding subacromial impingement during arm abduction.

2. When the arm is raised straight ahead, the shoulder capsule is stressed. In the scapular plane the inferior part of the capsule is lax, resulting in less stress.

3. Since the rotator cuff muscles originate off the scapular, the position of the humerus in the scapular plane increases the length-tension of the deltoid and cuff muscles, helping to facilitate optimal muscle force.

Incorrect Movement
Many athlete’s have a difficult time positioning their scapular and activating their low traps during a Prone Y exercise and when you have a larger group of athletes, keeping it simple sometimes works best.

So, make sure athletes are utilizing their lower traps and not just their deltoid muscles to raise the arm up. If you notice humeral head movement first, this is an incorrect pattern, with no activation of the lower trap. Fix this immediately!

Range of Motion
Every athlete will be different which means ranges of motion will also be different. See what’s comfortable for each athlete and don’t allow them to force the movement just to get to that end position.

Sets & Reps
We usually perform 2-3 sets of 5-8 reps as a pre-work exercise.