Sitting Scapular Adduction Exercise Guide
Exercise Profile
- Target
- Rhomboids
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Rhomboids
- Secondary Muscles
- Serratus Anterior, Trapezius
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 4
- Alternate Names
- Scapular Retraction, Seated Scapula Squeeze
How to: Sitting Scapular Adduction
- Sit upright in a chair with your back straight.
- Place your arms at your sides with palms facing up.
- Slowly pull your shoulder blades back and down, as if you are trying to touch them together.
- Hold for a moment before returning to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Overextending the neck while focusing on the back.
- Not engaging the core, which can lead to poor posture.
- Using momentum instead of controlled movement.
Modifications
- Perform the exercise while seated on a stability ball for added support.
- Use a resistance band to assist with the movement if strength is limited.
Tips
- Keep your shoulders back and down during the movement.
- Engage your core to maintain stability.
- Focus on squeezing the shoulder blades together as you move.
Sitting Scapular Adduction Alternatives
Tags
back
strength
shoulder blades
beginner
bodyweight
scapula