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Seated Shoulder Rolls / Scapular Retraction 5s · no sound

Seated Shoulder Rolls / Scapular Retraction

A seated scapular squeeze that draws the shoulder blades together without shrugging the shoulders toward the ears.

Primary muscle
Traps
Equipment
Bodyweight
Difficulty
Beginner
Movement
Mobility
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How to do it

  1. Sit tall with the chest facing away from the camera, feet planted, and the elbows bent near the sides.
  2. Let the shoulders start level and relaxed, not shrugged toward the ears.
  3. Draw both shoulder blades back and slightly down toward the spine.
  4. Hold the retracted position briefly without rocking the trunk.
  5. Release along the same path to the opening pose.
  6. Repeat the squeeze, keeping the neck long and the elbows at the same angle.

Common mistakes

  • Shrugging the shoulders toward the ears instead of gliding the blades back and down.
  • Rocking the whole torso to fake a bigger squeeze.
  • Straightening the elbows into a row, which turns a scapular drill into an arm pull.
  • Holding the breath during the squeeze.

Muscles worked

Primary
Traps
Secondary
Front Delts

Similar exercises

Inverted Row Beginner Inverted Row Lats Bodyweight Neck Curl Beginner Neck Curl Traps Bodyweight Neck Extension Beginner Neck Extension Traps Bodyweight Prone Y-T Raises Intermediate Prone Y-T Raises Front Delts Bodyweight Seated Chin Tuck / Neck Retraction Beginner Seated Chin Tuck / Neck Retraction Traps Bodyweight

Good to know

What muscles does the Seated Shoulder Rolls / Scapular Retraction work?
Mainly the traps. It also works the front delts.
What equipment do you need for the Seated Shoulder Rolls / Scapular Retraction?
None. It is a bodyweight exercise.
Is the Seated Shoulder Rolls / Scapular Retraction good for beginners?
GymVim rates it beginner.

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