Standing Scapular Rotation Exercise Guide
Exercise Profile
- Target
- Serratus Anterior
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Serratus Anterior
- Secondary Muscles
- Rhomboids, Trapezius
- Intensity
- medium
- Category
- strength
- Skill Level
- beginner
- Estimated Calories
- 3
- Alternate Names
- Scapular Wall Slide
Visualised Target Muscle Groups
Front
Back
How to: Standing Scapular Rotation
- Stand with your feet shoulder-width apart and arms raised so your elbows are bent at 90 degrees.
- Keep your shoulders down and engage your core.
- Rotate your scapulae together while keeping your arms fixed in position.
- Return to the starting position and repeat for the desired number of repetitions.
Common Mistakes
- Allowing the shoulders to elevate towards the ears.
- Not engaging the core and lower back.
Modifications
- Perform the exercise seated if standing is difficult.
- Use a resistance band if body weight is too easy.
Tips
- Keep your core engaged to stabilize your spine.
- Move your arms slowly to maintain control throughout the motion.
Standing Scapular Rotation Alternatives
Tags
back
shoulder
strength
mobility
stability
beginner
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