Lying Bodyweight Arms Bent Scapular Retraction
Targets the rhomboids, mid traps with a controlled pull pattern; builds strength, control and mind-muscle connection.
BackBeginnerRehabPull
At a glance
| Muscles worked | Primary: Rhomboids, Mid traps. Secondary: Rear delts, Lower traps |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Rehab · Pull |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~2 kcal |
How to do it
- Lie on your back with the elbows bent beside you.
- Press the elbows down and draw the shoulder blades together.
- Hold for a second.
- Release slowly and repeat.
Equipment
- None (bodyweight)
Coaching tips
Benefits
Targets the rhomboids, mid traps with a controlled pull pattern; builds strength, control and mind-muscle connection.
Common mistakes
Swinging the body instead of pulling with the back.
Make it harder
Add weight or slow the lowering phase.
Make it easier
Reduce the range of motion, load, or reps and go slower.
Breathing
Exhale on the effort, inhale on the return.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.