# Seated Scapular Retraction

A seated, unloaded upper-back exercise targeting the rhomboids and rear delts. Straight arms open from in front of you out to the sides, drawing your shoulder blades together.

- Beginner · Mobility
- Equipment: 
- HD video: https://media.seto.fit/exercises/back-squeeze/video/male.mp4
- HTML: https://seto.fit/exercises/seated-scapular-retraction/

## Muscles worked

- Rhomboids: 7/10
- Rear delts: 6/10
- Traps: 5/10
- Infraspinatus: 3/10
- Side delts: 3/10

## How to do the Seated Scapular Retraction

1. Sit tall on a box, feet flat, arms straight ahead at shoulder height.
2. Open both arms out to the sides into a T.
3. Squeeze your shoulder blades together, keeping elbows straight.
4. Return your hands forward to the starting position slowly.

### Full technique — 6 steps

1. Sit tall on a box or bench with both feet flat on the floor and knees bent about 90 degrees.
2. Raise both arms straight in front of you at shoulder height.
3. Set your ribs down and keep your shoulders away from your ears.
4. Sweep both straight arms out to the sides until they form a T at shoulder height.
5. Finish with your shoulder blades drawn together without arching your lower back.
6. Return your arms forward until they are back in front of you at shoulder height.

## Common mistakes

- Turning it into a row
- Shrugging shoulders toward ears
- Arching the lower back
- Elbows dropping below shoulders

## Form cues

- Keep shoulders down
- Keep ribs down
- Move only at shoulder
- Feel rear delts working

## How much to do

- **Strength**: 2–3 sets of 10–12 reps · rest 30 s · 5 reps in reserve · lower 1 s, pause 2 s, lift 1 s, pause 2 s
- **Muscle growth**: 2–3 sets of 12–15 reps · rest 30 s · 4–5 reps in reserve · lower 1 s, pause 2 s, lift 1 s, pause 2 s
- **Endurance**: 2–3 sets of 15–20 reps · rest 20 s · 5 reps in reserve · lower 1 s, pause 1 s, lift 1 s, pause 1 s

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Seated Scapular Retraction work?

Primary: Rhomboids 7/10, Rear delts 6/10. Also works: Traps 5/10, Infraspinatus 3/10, Side delts 3/10.

### When should I do the Seated Scapular Retraction in a workout?

Warm-up. Done at the start to get the body ready. ≈ 3 min with rest.

### How many sets and reps of the Seated Scapular Retraction?

Strength: 2–3 sets of 10–12 reps, rest 30 s, 5 reps in reserve. Muscle growth: 2–3 sets of 12–15 reps, rest 30 s, 4–5 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 20 s, 5 reps in reserve.

How we rate exercises: https://seto.fit/guides/methodology/

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