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
Sit or stand tall with your back straight and shoulders relaxed.
- 2
Gently pull your shoulder blades together and down towards your spine, as if trying to pinch a pencil between them.
- 3
Hold this retracted position for a moment, feeling the muscles between your shoulder blades engage.
- 4
Slowly release the tension and allow your shoulder blades to return to their neutral, relaxed position.
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.
