Sitting Scapular Adduction
Improve upper back posture and strengthen your scapular muscles with this simple, seated exercise. Focus on bringing your shoulder blades together.
- Movement
- Compound
- Force
- Pull
- Per set
- 1 min
- Rest
- 30s
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Variations of Sitting Scapular Adduction
Description
A seated exercise focusing on the scapular muscles by bringing them together, improving the upper back posture.
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How to do Sitting Scapular Adduction
- 01Setup
Sit tall on a chair or bench with your feet flat on the floor, maintaining a neutral spine and relaxed shoulders.
- 02Setup
Let your arms hang loosely by your sides or rest gently on your thighs, ensuring your neck is long and relaxed.
- 03
Initiate the movement by gently drawing your shoulder blades together and slightly down, as if trying to squeeze a pencil between them.
- 04
Hold this contracted position for 1-2 seconds, feeling the muscles in your upper back engage without shrugging your shoulders.
- 05
Slowly and with control, release the squeeze, allowing your shoulder blades to return to their natural, relaxed position.
Tips
- Focus on the movement of your shoulder blades, ensuring your shoulders do not shrug up towards your ears during the adduction.
- Visualize pulling your shoulder blades into your 'back pockets' to encourage both adduction and depression of the scapulae.
- Perform each repetition slowly and deliberately, prioritizing a strong mind-muscle connection over speed or range of motion.
Common mistakes
- Shrugging your shoulders towards your ears instead of drawing them back and down negates the target muscle activation; consciously depress your shoulders while adducting.
- Using momentum or jerking the movement rather than controlled muscle contraction reduces effectiveness; execute each phase of the movement slowly and with purpose.
- Arching your lower back excessively to compensate for lack of upper back engagement places unnecessary strain on the lumbar spine; maintain a stable, neutral spine throughout the exercise.
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Get Ellim — FreeQuestions
Is Sitting Scapular Adduction good for beginners?
Sitting Scapular Adduction is rated beginner. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Sitting Scapular Adduction?
You need Body weight to perform Sitting Scapular Adduction. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Sitting Scapular Adduction?
Focus on the movement of your shoulder blades, ensuring your shoulders do not shrug up towards your ears during the adduction. Visualize pulling your shoulder blades into your 'back pockets' to encourage both adduction and depression of the scapulae. Perform each repetition slowly and deliberately, prioritizing a strong mind-muscle connection over speed or range of motion.
What are common mistakes when doing Sitting Scapular Adduction?
Shrugging your shoulders towards your ears instead of drawing them back and down negates the target muscle activation; consciously depress your shoulders while adducting. Using momentum or jerking the movement rather than controlled muscle contraction reduces effectiveness; execute each phase of the movement slowly and with purpose. Arching your lower back excessively to compensate for lack of upper back engagement places unnecessary strain on the lumbar spine; maintain a stable, neutral spine throughout the exercise.
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Free · iPhone only · Available on the App Store