Isolated Scapular Retraction

This exercise prevents the "round-shoulder look" by strengthening the muscles in between the shoulder blades (rhomboids and middle trapezius).



  1. It can be done standing or sitting with the back straight.
  2. Raise the arms to shoulder level in front of you.
  3. Round your back as if you were trying to hug something in front of you.
  4. Without pulling your arms behind you, squeeze only the muscles between your shoulder blades and hold for eight slow counts. Continue to breathe.

Performance Tips:

  1. Do not pull your arms behind you as you squeeze the muscles in between your shoulder blades. The purpose of the exercise is to isolate and strengthen these muscles.
  2. Keep your abdominal muscles tight as you squeeze the muscles between your shoulder blades so that your lower back with not arch. Your back should be kept straight throughout the exercise.

Do six to eight sets of eight slow counts each.

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