Cable Scapular Retraction

Body region

• Back

Muscles

Main

• Trapezius
• Rhomboids

Helps

• Deltoid

Holds

• Erector Spinae
• Rectus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Cable Station or Seated Row Machine

Technique

1. Sit at a low-pulley row station with a handle or bar, feet on the platform and knees slightly bent.
2. Sit tall with your arms straight, letting the weight draw the shoulder blades forward.
3. Without bending the elbows, pull the shoulder blades back and together.
4. Hold the squeeze for a moment, then let the blades glide forward under control.

Cues

• The arms only hold the handle; the motion is a few centimetres at the shoulder blades.
• Keep the chest up and the torso still.
• Pull the blades back and slightly down, not up toward the ears.

Common mistakes

• Bending the elbows and turning it into a row.
• Rocking the torso back to move the handle.
• Shrugging the shoulders upward instead of drawing them back.

Alternatives

• Seated Cable Row
• Face Pull