Cable Seated Scapular Retraction
The Cable Seated Scapular Retraction mainly works the back, with help from the traps. You'll need: lat pulldown machine and wide bar attachment.
Required Equipment
Cable Seated Scapular Retraction Muscles Worked
Primary
Lats (latissimus dorsi)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
How to do the Cable Seated Scapular Retraction
Sit at a lat pulldown machine and adjust the knee pad to secure your legs firmly in place.
Grasp the wide bar with an overhand grip slightly wider than shoulder-width, keeping your arms straight.
Sit tall with an upright chest and gently depress your shoulders away from your ears.
Initiate the movement by drawing your shoulder blades down and back without bending your elbows.
Hold the fully retracted position briefly, feeling your upper back muscles engage.
Slowly release your shoulder blades back to the starting position in a controlled manner.
Cable Seated Scapular Retraction FAQs
What muscles does the Cable Seated Scapular Retraction work?
The Cable Seated Scapular Retraction mainly works the back, with help from the traps. The main muscles are the latissimus dorsi.
What equipment do you need for the Cable Seated Scapular Retraction?
Lat pulldown machine and wide bar attachment.
What workout day should the Cable Seated Scapular Retraction go on?
It belongs on pull day in a push/pull/legs routine.
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