Scapular Retraction Hold
Isometric retraction hold for scapular strength
ShouldersBeginnerStabilityRetraction
At a glance
| Muscles worked | Primary: Rhomboids and mid traps |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Beginner |
| Type | Stability · Retraction |
| Sets & reps | 3 sets × 15-30 seconds |
| Estimated calories burned | ~35 kcal |
How to do it
- Step 1: Sit or stand tall
- Step 2: Retract shoulder blades
- Step 3: Hold maximum squeeze
- Step 4: Keep shoulders down
- Step 5: Release
Equipment
- None or band optional
Coaching tips
Benefits
Isometric retraction hold for scapular strength
Common mistakes
Shrugging shoulders
Make it harder
Add band resistance
Make it easier
Band pull-apart
Breathing
Steady breathing
Build a workout with this exercise
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Beginner · 3 sets × 12-15 each armGeneral 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.