The scapular retraction increases strength in the upper back and through the shoulders. This exercise also builds the foundation for proper upright posture.
Instructions
Lie face down on a bench with a light dumbbell in each hand and your arms at rights angles, similar to the top of a row.
Keeping that angle, draw the shoulder blades together for a 3-count and return to the starting position.
Trainer’s Tips
Do not change the angle of the arms during the movement. Keep them at a right angle throughout.
Be sure to focus on bringing your shoulder blades together.
Do not initiate the movement by extending through the lower back. Perform the movement only through your upper back and shoulders.
