Scapular Retraction

The scapular retraction increases strength in the upper back and through the shoulders. This exercise also builds the foundation for proper upright posture.


  1. 1034_A
    Lie face down on a bench with a light dumbbell in each hand and your arms at rights angles, similar to the top of a row.
  2. Scapular Retraction
    Keeping that angle, draw the shoulder blades together for a 3-count and return to the starting position.

Trainer’s Tips

  • Do not change the angle of the arms during the movement. Keep them at a right angle throughout.
  • Be sure to focus on bringing your shoulder blades together.
  • Do not initiate the movement by extending through the lower back. Perform the movement only through your upper back and shoulders.