Video
Instructions
- Hang from a pull-up bar with arms fully extended and shoulders relaxed.
- Without bending your elbows, pull your shoulder blades down and together.
- Hold the retracted position briefly, feeling the squeeze between your shoulder blades.
- Slowly return to the starting position with control.
- Repeat for the desired number of repetitions.
Technical Tips
- Keep your arms straight throughout the movement.
- Avoid shrugging your shoulders upward.
- Engage your core to maintain body stability.
Breathing Tips
- Exhale as you retract your shoulder blades.
- Inhale as you return to the starting position.
Restrizioni mediche
- Shoulder impingement syndrome
- Rotator cuff injuries
- Severe upper back or neck pain
What are scap retractions good for?
Scap retractions are good for strengthening the back muscles that control scapular movement, improving posture, enhancing shoulder stability, and preparing for exercises like pull-ups by building proper scapular control.
How do I do scap retractions correctly?
To do scap retractions correctly, hang from a pull-up bar with straight arms, pull your shoulder blades down and together without bending your elbows, hold briefly, then return to the starting position with control.
Are scap retractions necessary for pull-ups?
Yes, scap retractions are necessary for pull-ups because they teach proper scapular engagement, which helps protect the shoulders and increases strength and stability during the pull-up movement.
Scapular retractions are a foundational isolation exercise designed to strengthen the muscles responsible for scapular stability and control. This movement primarily targets the back muscles, including the middle trapezius and rhomboids, by focusing on retracting the shoulder blades without involving elbow flexion. Scapular retractions are highly beneficial for improving posture, enhancing shoulder joint health, and preparing the body for pull-ups or other vertical pulling exercises. They are commonly incorporated into rehabilitation programs to address shoulder dysfunctions and into strength training routines to reinforce proper scapular mechanics. Performing this exercise regularly helps develop awareness and control of scapular movement, which is crucial for safe and efficient upper body training. This exercise can be performed using a pull-up bar by hanging and retracting the shoulder blades or performed without equipment while standing or lying prone, making it accessible for various fitness levels and training environments.