The scapula elevation/depression drill is a shoulder blade mobility exercise where you actively elevate (shrug up toward ears) and depress (pull down) the shoulder blades. It builds awareness and control of the scapulae — critical for healthy shoulder function in pressing and pulling exercises.
Muscle Group
Shoulders, Traps
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Builds awareness and control of the scapulae
- Mobilizes the shoulder blades
- Improves shoulder positioning for pressing and pulling
- Excellent shoulder warm-up
- No equipment needed
- Useful for rehabilitation
How to perform
- Stand or sit tall with arms at your sides. Look straight ahead.
- Slowly elevate (shrug) both shoulders straight up toward your ears as high as possible.
- Hold the elevated position for 1 to 2 seconds.
- Then slowly depress (pull down) both shoulders as far away from your ears as possible.
- Hold the depressed position for 1 to 2 seconds.
- Continue alternating elevation and depression for the desired reps.
- Move slowly with control — this is a mobility drill, not an explosive exercise.
- Perform 10 to 15 reps as a warm-up or shoulder mobility drill.
FRONT VIEW
BACK VIEW
Traps
Primary
Back
Primary