Scapular Retraction

Intermediate

Owen Jones

17 Sep 2024

Scapular Retraction is a great way to train the upper back to handle stresses and fatigue from many everyday activities.

Step 1
Lie face down on a bench, take a light dumbbell in each hand and bend your arms at a right angle, just like the top of the row.
Step 2
Keeping this angle, bring your shoulder blades together for a count of 3 and return to the starting position.

Scapular Retraction targets Back, Shoulders, Traps, Upper Back as seen below.

Do not change the angle of your arms while moving. Keep them at right angles throughout.
Make sure you focus on bringing your shoulder blades together.
Don't start the movement by stretching across your lower back. Perform the movement only from the upper back and shoulders.

Beginner

Intermediate

Owen Jones

17 Sep 2024