The scapula retraction/protraction drill is a shoulder blade mobility exercise where you actively retract (pinch shoulder blades together) and protract (push them forward and apart). It builds awareness and control of scapular movement — a foundational skill for healthy shoulders, pressing, and pulling.
Muscle Group
Back, Rhomboids, Shoulders
Equipment Required
Bodyweight
Type
Flexibility
Equipment
Band
Difficulty
Intermediate
Key Benefits
- Builds awareness and control of the scapulae
- Improves shoulder positioning for pressing and pulling
- Strengthens the rhomboids and serratus anterior
- Excellent shoulder warm-up
- No equipment needed
- Foundational shoulder rehabilitation drill
How to perform
- Stand or sit tall with arms extended forward at shoulder height, hands clasped or palms together.
- Begin with neutral shoulder blades.
- Retract: pull your shoulder blades together by squeezing them toward your spine. Your arms will draw slightly back.
- Hold the retracted position for 1 to 2 seconds. Squeeze hard.
- Protract: push your hands forward, rounding your upper back and pushing your shoulder blades apart.
- Hold the protracted position for 1 to 2 seconds.
- Continue alternating retraction and protraction for the desired reps.
- Perform 10 to 15 reps as a warm-up or shoulder mobility drill.
FRONT VIEW
BACK VIEW
Traps
Primary
Upper Back
Primary
Posterior Deltoid
Primary