Seated Scapular Rotation
Improve posture & relieve tension with Seated Scapular Rotations! Simple seated exercise to promote shoulder mobility and upper back health.
The Seated Scapular Rotation mainly works the traps and shoulders, with help from the back. No equipment needed: it uses just your bodyweight.
Seated Scapular Rotation Muscles Worked
Primary
Upper Traps (trapezius, upper fibers); Side Shoulder (lateral deltoid)
Secondary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Rear Shoulder (Delts) (posterior deltoid)
Seated Scapular Rotation Variations and Alternatives
How to do the Seated Scapular Rotation
Seated Scapular Rotation
Positioning
Sit in a comfortable position on the floor with your legs crossed or in a seated position on a chair.
Keep your back straight and shoulders relaxed.
Place your hands on your knees or thighs, palms facing down.
Movement
Begin with your shoulders relaxed, and take a deep breath.
As you exhale, slowly roll your shoulders forward in a circular motion.
Continue rolling your shoulders in this forward motion for about 5-10 circles.
Once completed, reverse the direction and roll your shoulders backward for another 5-10 circles.
Focus on keeping your movements smooth and controlled, maintaining your posture throughout the exercise.
Repeat this exercise for 2-3 sets, ensuring to breathe deeply and steadily.
Tips
Keep your neck relaxed and avoid hunching your shoulders.
If seated on a chair, ensure your feet are flat on the ground.
Move through the full range of motion to maximize the benefits.
Seated Scapular Rotation FAQs
What muscles does the Seated Scapular Rotation work?
The Seated Scapular Rotation mainly works the traps and shoulders, with help from the back. The main muscles are the trapezius and lateral deltoid.
What equipment do you need for the Seated Scapular Rotation?
None. The Seated Scapular Rotation is a bodyweight exercise, so you can do it anywhere.
What are some Seated Scapular Rotation variations and alternatives?
Similar exercises include the Bodyweight Standing Scapular External Rotation, Scapula Levator Roll-Ball, Alternating Seated Arm Back & Archer Rotation and Alternating Seated Arm Rotation.
Training calculators
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