Scapular Pull Down Extension
The Scapular Pull Down Extension mainly works the traps and back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Scapular Pull Down Extension Muscles Worked
Primary
Lower Traps (trapezius, lower fibers); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Mid Traps (trapezius, middle fibers); Lats (latissimus dorsi)
How to do the Scapular Pull Down Extension
Setup
Begin in a kneeling position on a mat, keeping your torso upright and your spine neutral.
Extend both arms out to the sides at shoulder height, or slightly above, keeping your elbows bent and palms facing forward.
Movement
Initiate the movement by drawing your shoulder blades down and together, as if squeezing an object between them.
As you pull your shoulder blades down, simultaneously pull your elbows toward your ribcage and down, intensifying the contraction in the upper back.
Maintain a steady, controlled tempo throughout the motion, exhaling as you pull your shoulder blades down.
Slowly return your arms to the starting position without losing tension.
Technique Tips
Focus on using your back muscles rather than your arms to initiate the move.
Imagine your shoulder blades gliding smoothly down your back.
Keep your core engaged to prevent leaning forward or backward.
Scapular Pull Down Extension FAQs
What muscles does the Scapular Pull Down Extension work?
The Scapular Pull Down Extension mainly works the traps and back. The main muscles are the trapezius and rhomboids.
What equipment do you need for the Scapular Pull Down Extension?
None. The Scapular Pull Down Extension is a bodyweight exercise, so you can do it anywhere.
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