Scapular Retraction
Muscle Groups: Upper back, Traps
Scapular Retraction focuses on Upper back, Traps, with Forearm working as supporting muscles.
How to Perform
Follow these step-by-step instructions to perform Scapular Retraction with proper form and technique.
- 1
Stand on one leg with your arms extended straight forward at shoulder height, palms facing each other.
- 2
Keeping your arms straight, pull your shoulder blades together as if squeezing a pencil between them.
- 3
Release the squeeze and push your shoulder blades forward, returning your arms to the starting position.
- 4
Complete your desired repetitions, then switch legs and repeat the movement.
Secondary Muscles
While Scapular Retraction primarily targets Upper back, Traps , this exercise also activates several secondary muscle groups during the movement. These supporting muscles include Forearm . 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.
