How to do the Seated Scapular Retraction
- Sit tall on a box, feet flat, arms straight ahead at shoulder height.
- Open both arms out to the sides into a T.
- Squeeze your shoulder blades together, keeping elbows straight.
- Return your hands forward to the starting position slowly.
Full technique — 6 steps
- Sit tall on a box or bench with both feet flat on the floor and knees bent about 90 degrees.
- Raise both arms straight in front of you at shoulder height.
- Set your ribs down and keep your shoulders away from your ears.
- Sweep both straight arms out to the sides until they form a T at shoulder height.
- Finish with your shoulder blades drawn together without arching your lower back.
- 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
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.
