Scapular Retraction
Improve your posture! Strengthen your back muscles with Scapular Retractions. A simple exercise you can do anywhere.
The Scapular Retraction mainly works the back and traps, with help from the shoulders. You'll need: chair.
Required Equipment
Scapular Retraction Muscles Worked
Primary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Secondary
Rear Shoulder (Delts) (posterior deltoid)
Scapular Retraction Variations and Alternatives
How to do the Scapular Retraction
Begin by sitting on a chair with your back straight and feet flat on the floor. Place your hands on your thighs.
Without changing your lower body position or bending your arms, slowly bring your shoulder blades together as if you were trying to pinch a pencil between them. The movement should focus on contracting the muscles in the middle of your back.
Hold the contraction at the top for a moment before slowly releasing and returning to the starting position.
Maintain a controlled and steady motion throughout the exercise, avoiding any jerky movements.
Perform the desired number of repetitions and sets, ensuring you maintain proper form.
It's important to breathe normally during the exercise, exhaling as you squeeze the shoulder blades together and inhaling as you release the tension. Make sure to keep your chest lifted and avoid shrugging your shoulders up to your ears. This exercise can help improve posture and strengthen the muscles that retract the scapulae.
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Scapular Retraction FAQs
What muscles does the Scapular Retraction work?
The Scapular Retraction mainly works the back and traps, with help from the shoulders. The main muscles are the rhomboids and trapezius.
What equipment do you need for the Scapular Retraction?
Chair.
What workout day should the Scapular Retraction go on?
It belongs on pull day in a push/pull/legs routine.
What are some Scapular Retraction variations and alternatives?
Similar exercises include the Back Squeeze, Bent-Over Back Scapular Extension Adduction, Bodyweight Standing Scapula Row and Scapula Dips.
Training calculators
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