Scapular Retraction
Muscle Groups: Traps, Lats
Scapular Retraction focuses on Traps, Lats, with Shoulders working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Scapular Retraction with proper form and technique.
- 1
Stand or sit tall with your shoulders relaxed and arms at your sides.
- 2
Draw your shoulder blades together, squeezing them as you keep your arms straight or bent at 90 degrees.
- 3
Hold the retracted position for a moment, then slowly release back to the starting position.
Tips for Success
These tips will help you perform Scapular Retraction safely and effectively while maintaining proper form.
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Avoid shrugging your shoulders; keep them relaxed throughout the movement.
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Engage your core to maintain a stable posture and prevent arching your back.
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Do not rush the movement; focus on controlled motion to ensure proper form.
Secondary Muscles
While Scapular Retraction primarily targets Traps, Lats , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Shoulders . Engaging these secondary muscles helps stabilize your body throughout the exercise, improves overall coordination, and contributes to balanced muscle development.
Related Exercises
If you enjoyed Scapular Retraction, you might also want to try these related exercises that target similar muscle groups.
These exercises work the same primary muscles as Scapular Retraction, making them excellent alternatives for variety in your training program or complementary movements to include in the same workout session. Mixing different exercises that target similar muscle groups helps prevent plateaus, reduces overuse injuries, and keeps your workouts engaging and effective.
