Seated Scapular Retraction Exercise
Sit tall with a straight back, feet flat on the floor, and shoulders relaxed. Extend your arms forward at shoulder height, palms facing each other, or rest hands on knees.
- Equipment
- No Equipment
- Difficulty
- Beginner
- Focus Area
- Back
- Injury risk
- Low
Primary muscles
- Rhomboids
- Middle Trapezius
Secondary muscles
- Posterior Deltoid
- Lower Trapezius
Target muscles
- back
- shoulder
How to perform
- 1
Sit tall with a straight back, feet flat on the floor, and shoulders relaxed.
- 2
Extend your arms forward at shoulder height, palms facing each other, or rest hands on knees.
- 3
Gently squeeze your shoulder blades together and down, as if trying to hold a pencil between them.
- 4
Keep your shoulders away from your ears and avoid shrugging or arching your lower back.
- 5
Hold the contraction for 1-2 seconds, feeling the muscles between your shoulder blades engage.
- 6
Slowly release the squeeze, allowing your shoulder blades to return to their starting position.
Safety & form
Train smart. Read these notes before adding heavy load.
