Scapular Retraction: how to do it right
In short: Scapular retraction, an isolation that targets mid-back thickness with a peak of tension in the shortened position, shoulder blades squeezed.
How to do it, step by step
- 1Torso stable, arms straight or slightly bent but fixed, shoulders relaxed downward.
- 2Start by squeezing the shoulder blades toward each other, without pulling with your arms or shrugging.
- 3Go to the maximum retraction, the feeling of pinching a pencil between your scapulae.
- 4Hold the contraction firmly for 1 second at the end of the range.
- 5Control the return slowly, letting the shoulder blades spread without letting go all at once.
The mistake to avoid
Don't bend your elbows, only your shoulder blades should move.
Other common mistakes
- Pulling with your arms instead of your shoulder blades: keep your elbows fixed and think only about bringing the scapulae together.
- Shrugging toward your ears, which recruits the upper trap: keep your shoulders down and away from your ears.
- Letting go all at once at the end of the contraction: ease the return slowly to keep the tension.
- Arching or moving your torso to cheat: lock the trunk, only the shoulder blades move.
Muscles worked
- Main:
- Back (thickness)
The rhomboid (major and minor) is the prime mover: it pulls the shoulder blades toward the spine. The mid trap acts in synergy for the retraction, the lower trap stabilizes below. The rear fibers of the delt take little part. It is pure contraction work for the mid back, not an arm pull.
What to replace it with
Same muscle, same part of the movement: these exercises do the same job.
Frequently asked questions
How do I do this exercise?
Torso stable, arms straight or slightly bent but fixed, shoulders down. Start by squeezing the shoulder blades toward each other without pulling with your arms or shrugging. Go to the max retraction, hold for 1 second, then let the scapulae spread slowly.
How far should I squeeze?
The tension is greatest when the scapulae are squeezed tight, that is where the rhomboid is shortest. The start of the movement is almost free, so do not rush the end: squeeze hard as if pinching a pencil between your shoulder blades and hold for 1 second. Control the return without ever letting go all at once.
I don't feel anything, is that normal?
You should feel your mid back, between the shoulder blades. If you mostly feel your arms or traps, you are pulling instead of squeezing the scapulae. Go light, think only about pinching your shoulder blades and respect the 1 second pause in the squeezed position.
How fast should I do the movement?
Squeeze firmly then hold the contraction for exactly 1 second in the squeezed position. Then control the return over 2 to 3 seconds, letting the shoulder blades spread slowly. Zero jerking, zero sudden letting go.
How should I breathe?
Breathe in before starting, breathe out while squeezing the shoulder blades at the moment of peak contraction. Keep your trunk braced and your lower back neutral so the force comes from the scapulae and not the lower back.