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Scapula Retraction Protraction

Scapula Retraction Protraction

Note: This is just a visual reference — it may vary depending on your setup.

Strength Shoulders
Back Shoulders
Muscle Activation
Back
100%
Equipment
None
Setup / Starting Position
  • Stand tall with your arms relaxed by your sides.
  • Engage your core muscles.
Exercise Position
  • Pull your shoulder blades together towards your spine, retracting your scapulae as much as possible.
  • Hold this position for a moment.
Form & Performance
  • Push your shoulder blades apart, protracting your scapulae away from your spine.
  • Hold this position for a moment before returning to the starting position.