11 Best Scapular Exercises That Can Help Build Strong And Healthy Shoulders

You may find affiliate links in this post. As an Amazon Associate, I earn from qualifying purchases. Why Trust Us

Scapular exercises are physical movements that help strengthen and improve the function of the muscles that surround and control the shoulder blades, i.e., the scapulae.

Incorporating scapular exercises into your training regimen can give you several benefits. They can promote scapular mobility and stability and help improve shoulder health, posture, and upper body function.

All exercisers can benefit from including scapular exercises in their training regimen.

Thus, scapular exercises are commonly used in physical therapy, sports training, and general fitness programs to deal with shoulder pain, poor posture, and reduced shoulder mobility issues.

Best Scapular Exercises for Improved Shoulder Mobility and Stability

Scapular exercises can benefit several people, from athletes looking to boost their competitive edge to those seeking to alleviate the effects of poor posture.

Below are some of the best scapular exercises to include in your fitness regimen.

Scapular Retraction

Scapular retraction is an effective scapular exercise that can help improve posture, strengthen the muscles responsible for pulling the shoulder blades together, and promote scapular stability.

Required equipment: Exercise band, cable machine, or TRX suspension straps (optional, for added resistance), exercise mat (optional)

Steps to follow

• Stand upright or sit on a chair with your feet flat on the floor.
• Keep your spine neutral, shoulders relaxed, and chin parallel to the floor.
• Place your hands at your sides or in front of you, depending on your preference and the equipment.
• If using equipment like an exercise band, hold the band with your palms facing down and your arms extended.
• Tighten your core muscles to maintain stability throughout the exercise.
• Squeeze your shoulder blades together without bending your elbows, Imagine trying to pinch a pencil between your shoulder blades.
• Your arms should remain mostly straight during the exercise. Focus on the movement of your shoulder blades.
• Hold the squeezed position for a second or two to maximize the engagement of the muscles in your upper back.
• Slowly release the tension in your shoulder blades to return to your starting position.
• Repeat 10-15 reps to complete a set

Scapular Retraction Variations

• Seated Scapular Retraction
  You can perform this exercise while seated on a bench or chair. The seated position may help isolate the scapular muscles more effectively.
• Resistance Bands
  Attach a resistance band to a fixed object and hold the ends with your palms facing down.
  You will pull against the band’s resistance as you retract your shoulder blades.
• TRX Straps
  Using TRX suspension straps, stand facing the anchor point and hold the handles. Lean back and perform scapular retractions while keeping your body at an angle.

Scapular Protraction

Scapular protraction is an effective scapular exercise that can help improve shoulder mobility, scapular control, and the strength of the muscles responsible for pushing the shoulder blades apart.

It is a valuable exercise for those looking to address scapular instability or rounded shoulder issues.
Required equipment: Resistance band, cable machine, or TRX straps (optional, for added resistance), exercise mat (optional)

Steps to follow

• Stand upright or sit on a chair with your feet flat on the floor.
• Keep your spine neutral, shoulders relaxed, and chin parallel to the floor.
• Place your hands at your sides or in front of you.
• If using equipment like an exercise band, hold the band with your palms facing down and your arms extended.
• Tighten your core muscles to maintain stability throughout the exercise.
• Push your shoulder blades apart without bending your elbows. Imagine trying to push a wall away from you with your shoulder blades.
• Your arms should remain mostly straight during the exercise. Focus on the movement of your shoulder blades.
• Hold the protracted position for a second or two to maximize the engagement of the muscles in your chest and the front of your shoulders.
• Slowly release the tension in your shoulder blades to return to the starting position.
• Repeat 10-15 reps for a set.

Scapular Protraction Variations

• Seated Scapular Protraction
  You can perform this exercise sitting on a bench or chair.
  The seated position may help isolate the scapular muscles more effectively.
• Resistance Bands
  Attach a resistance band to a fixed object and hold the ends with your palms facing down. You will push against the band’s resistance as you protract your shoulder blades.
• TRX Straps
  Using TRX suspension straps, stand facing the anchor point holding the handles. Lean forward and perform scapular protraction while keeping your body at an angle.

Face Pulls

Face pulls are some of the best scapular exercises that target the upper back and shoulders.

Required equipment: A cable machine with a rope attachment

Steps to follow

• Set the cable machine’s pulley to about chest height. Attach a rope or cable with handles to the pulley.
• Stand facing the cable machine and hold the rope attachment with an overhand grip, palms facing down.
• Step back to create tension in the cable. Ensure your feet are at shoulder-width.
• Tighten your core muscles to maintain stability throughout the exercise.
• Squeeze your shoulder blades together and pull your elbows back to pull the rope attachment towards your face.
• Keep your hands close to your face as you pull.
• Aim to have your hands at the level of your ears or slightly above.
• Hold the squeeze briefly at the fully retracted position to maximize muscle engagement.
• Slowly release the tension in your shoulder blades and extend your arms forward to return to your starting position.
• Aim for 10-15 repetitions for a set.

Y-Raises

Y-raises are excellent scapular exercises that target the muscles responsible for scapular retraction and shoulder blade stability.

They can help improve posture, strengthen the upper back, and enhance shoulder function.

Required equipment: Dumbbells or light weights

Steps to follow

• Stand with your feet at shoulder-width, holding a dumbbell in each hand.
• Keep your arms by your sides with your palms facing your body.
• Tighten your core muscles to maintain stability throughout the exercise.
• Slowly lift your arms in front of you, raising them diagonally at a 45-degree angle to your body.
• Keep your arms straight but not locked at the elbows.
• Focus on squeezing your shoulder blades together to initiate the movement as you raise your arms.
• Continue lifting your arms until they are approximately shoulder height, forming a “Y” shape.
• Hold the position briefly to maximize the engagement of the muscles in your upper back and shoulders.
• Lower your arms back to your starting position in a controlled manner.
• Repeat 10-15 reps to complete a set.

T-Raises

T-raises are excellent scapular exercises that can help improve posture, strengthen the upper back, and enhance shoulder function.

Required equipment: Dumbbells or light weights

Steps to follow

• Stand with your feet at shoulder-width, holding a dumbbell in each hand.
• Keep your arms by your sides with your palms facing your body.
• Tighten your core muscles to maintain stability throughout the exercise.
• Slowly lift your arms to the sides, forming a straight line from your shoulders, creating a “T” shape with your body.
• Keep your arms straight but not locked at the elbows.
• As you raise your arms, focus on squeezing your shoulder blades together to initiate the movement.
• Continue lifting your arms until they are parallel to the floor, forming a “T” shape with your body.
• Hold the position briefly to maximize the engagement of the muscles in your upper back and shoulders.
• Lower your arms back to your starting position in a controlled manner.
• Aim for 10-15 reps in a set.

Bent-Over Rows

Bent-over rows are some of the best scapular exercises that can help improve scapular stability and posture.

Aside from targeting the upper back muscles, Bent-over rows can also engage the lower back and arms, making them a compound exercise with several benefits.

Required equipment: Barbell, dumbbells, or a cable machine

Steps to follow:

• Stand with your feet at shoulder-width apart, holding the barbell.
• Bend your knees slightly and hinge at your hips, leaning forward to about a 45-degree angle. Keep your back straight, and avoid rounding or arching your spine.
• Grasp the barbell with an overhand grip, palms facing your body, or an underhand grip, palms facing away from your body, depending on your preference.
• Keep your hands slightly wider than shoulder-width apart.
• Engage your core muscles.
• Squeeze your shoulder blades together and pull the barbell toward your lower ribcage.
• Your elbows should point upward as you lift the weight.
• Keep the weight close to your body as you raise it.
• Hold the fully retracted position briefly.
• Slowly lower the barbell back to the starting position, maintaining control throughout the movement.
• Repeat 8-12 reps.

Wall Slides

Wall slides are excellent bodyweight scapular exercises that target the muscles that control the movement and positioning of the shoulder blades, helping to improve scapular mobility, stability, and posture.

Wall slides can help those with shoulder issues, poor posture, or limited shoulder mobility. They can also help improve the alignment of the shoulder blades and promote scapular control.

Required equipment: None, apart from a wall

Steps to follow

• Stand with your back against a wall and your feet about 6-12 inches away from the wall.
• Place your heels, hips, shoulders, and head against the wall to ensure proper alignment.
• Position your arms by your sides with your palms facing forward.
• Tighten your core muscles.
• Slowly raise your arms to shoulder level, keeping your elbows and wrists in contact with the wall at all times.
• Focus on squeezing your shoulder blades together while maintaining contact with the wall as you raise your arms.
• Try to slide your arms upward as high as possible while keeping them against the wall.
• Hold the position briefly to maximize the engagement of the muscles in your upper back and shoulders.
• Slowly lower your arms back to your starting position in a controlled manner.
• Aim for 10-15 rep

Band Pull-Apart

The band pull-apart is one of the best scapular exercises that can help target the muscles responsible for scapular retraction and those that keep your shoulder blades in proper alignment.

The band pull-apart is a simple and versatile exercise performed with a resistance band, making it accessible for people of various fitness levels.

Require equipment: Resistance band

Steps to follow

• Stand with your feet at shoulder-width.
• Hold the resistance band in front of you with both hands, about shoulder-width apart.
• Keep your arms fully extended, palms facing down.
• Engage your core muscles.
• Pull the band apart horizontally while keeping your arms straight.
• Focus on squeezing your shoulder blades together as you pull.
• Continue pulling the band until it touches your chest or until you feel an intense contraction in your upper back.
• Hold the squeeze briefly to maximize muscle engagement.
• Slowly release the tension in the band and bring your arms back to your starting position.
• Aim for 10-15 reps to complete a set.

Wall Angels

Wall Angels are excellent low-impact scapular exercises that focus on moving your arms through a range of motion while keeping your shoulder blades in contact with the wall, promoting proper scapular alignment.

The exercise can help address issues related to rounded shoulders or scapular dysfunction.

Required equipment: None, just a wall

Steps to follow

• Stand with your back against a wall and your feet about 6-12 inches away from the wall.
• Position your arms by your sides with your elbows and wrists against the wall.
• Your palms should face forward, and your arms should form a “W” shape with your body.
• Engage your core muscles throughout the exercise.
• Slowly slide your arms upward along the wall, keeping your elbows and wrists in contact.
• As you raise your arms, focus on squeezing your shoulder blades together to initiate the movement.
• Continue sliding your arms upward as high as possible while keeping them against the wall.
• Hold the position for a moment to maximize the engagement of the muscles in your upper back and shoulders.
• Slowly slide your arms downward to return to your starting position while maintaining contact with the wall.
• Repeat 10-15 reps.

Serratus Anterior Punches

The Serratus Anterior Punches are excellent scapular exercises for strengthening the serratus anterior muscles.

The Serratus Anterior Punches can help those looking to address scapular dysfunction, enhance posture, and reduce the risk of shoulder injuries.

Required equipment: Dumbbells (optional)

Steps to follow

• Stand or sit with good posture, keeping your spine neutral.
• Hold light weights in your hands, or use your fists if you’re not using any equipment.
• Bend your elbows at 90 degrees with your hands in front of your chest.
• Engage your core muscles.
• Push your arms forward and slightly upward as if reaching toward an imaginary target in front of you.
• Focus on protracting your shoulder blades or moving them away from the spine as you push your arms forward.
• Keep your elbows slightly bent, and avoid locking them.
• Hold the position briefly to emphasize the activation of the serratus anterior muscle.
• Slowly retract your shoulder blades, i.e., pull them back toward your spine, as you bring your arms back to the starting position.
• Repeat 10-15 reps.

Dumbbell Bent-Over Rear Delt Raise

The Dumbbell Bent-Over Rear Delt Raise targets the rear deltoid muscles, which play a significant role in scapular movement and stability.

While the primary focus of the exercise is to develop the rear deltoids, it also engages the muscles responsible for scapular retraction and stability, making it a valuable addition to a well-rounded shoulder and scapular training regimen.

Required equipment: Dumbbells

Steps to follow

• Stand with your feet at shoulder-width, holding a dumbbell in each hand.
• Bend your hips to lower your torso until it is almost parallel to the floor. Keep your back straight and your knees slightly bent.
• Grasp the dumbbells with your palms facing each other, and let them hang below your chest.
• Engage your core muscles throughout the exercise.
• Lift the dumbbells outward to your sides until your arms are roughly parallel to the floor, ensuring a slight bend in your elbows. Focus on squeezing your rear deltoids and the muscles between your shoulder blades.
• Hold the position briefly to maximize the engagement of your rear deltoids and the scapular muscles.
• Lower the dumbbells back to your starting position in a controlled manner.
• Aim for 8-12 reps for a set and 3-4 sets to complete a session.

Benefits of Scapular Exercises

Scapular exercises offer several benefits for the shoulders, upper back, and posture.

Below are some benefits of incorporating scapular exercises into your fitness regimen.

Improved Scapular Stability

Scapular exercises strengthen the muscles responsible for stabilizing the shoulder blades.

That can enhance the stability of the shoulder joints and reduce the risk of injuries, such as impingement or dislocations.

Enhanced Shoulder Function

Scapular exercises can help improve the function of the shoulder complex.

That can help with activities that require a full range of motion and optimal shoulder mechanics, such as throwing, lifting, and reaching.

Posture Correction

Scapular exercises can help counteract rounded shoulders and other negative effects of poor posture.

Strengthening the muscles that retract and depress the scapulae can promote better alignment and reduce the risk of developing postural problems.

Reduced Risk of Overuse Injuries

Scapular exercises help balance the muscle development around the shoulder joints.

When the muscles that control scapular movement are weak or imbalanced, it can lead to overuse injuries in other shoulder muscles.

Strengthening the scapular muscles can help mitigate the risk.

Improved Upper Back Strength

Scapular exercises can also target the upper back muscles, including the rhomboids and trapezius.

Strengthening those muscles can enhance upper back strength, helping you to improve and maintain proper posture and shoulder health.

Pain Relief

For those with shoulder pain or discomfort, scapular exercises prescribed by a physical therapist can help alleviate symptoms and improve function.

Thus, rehabilitation programs often include scapular exercises in rehabilitation programs for various shoulder conditions.

Enhanced Athletic Performance

Athletes in sports like swimming, tennis, and overhead throwing sports can benefit from scapular exercises to improve shoulder stability and performance.

The enhanced stability resulting from scapular exercises is crucial for athletes who require precise shoulder movements, such as overhead throwers, swimmers, and racquet sport players.
The exercises allow for better control and accuracy in their movements.

Strong and stable scapular muscles contribute to more resilient shoulder joints. Athletes who perform repetitive motions or experience contact in sports, such as contact sports or weightlifting, can benefit from scapular exercises. The exercises can help reduce the risk of common shoulder injuries, like impingement or rotator cuff problems.

Improve Range of Motion (ROM)

A properly moving scapula is essential for a complete shoulder ROM. By strengthening the muscles that control scapular movements, you can achieve better scapular mobility, which, in turn, allows for a broader range of motion in the shoulder joint.

Muscle imbalances around the shoulder can also restrict ROM. Scapular exercises help balance the strength and coordination of the muscles surrounding the scapulae. When these muscles work together effectively, they create a stable foundation for optimal shoulder function and a broader ROM.

Scapular exercises can also correct posture issues by strengthening the muscles responsible for retracting the scapulae. Improved posture allows for a more open chest and better ROM.

Also, scapular exercises often target the rhomboids, trapezius, and other muscles that support shoulder movement. You can better support the shoulder joint by strengthening those muscles, reducing muscular tension, and facilitating a more extensive ROM.

Prevention of Shoulder Injuries

Strengthening the muscles around the shoulder blades can help prevent common shoulder injuries, especially in those involved in activities that place stress on the shoulders, such as weightlifting, gymnastics, and racket sports.

Functional Everyday Activities

Proper scapular function is crucial for everyday activities like reaching, lifting, and carrying.

Scapular exercises can enhance your ability to perform these movements efficiently and without strain.

Improved Quality of Life

Better shoulder function and posture can lead to a higher quality of life by reducing pain, discomfort, and the risk of chronic conditions associated with poor posture.

Who will benefit from Scapular Exercises?

Scapular exercises can benefit several people, from athletes looking to enhance their performance to those seeking to improve posture and reduce the risk of shoulder injuries.

Below are some groups of people who can benefit from incorporating scapular exercises into their fitness regimen.

• Athletes
  Scapular exercises are valuable for athletes participating in sports that require a strong and stable upper body, including swimmers, tennis players, baseball pitchers, and weightlifters.
  The exercises can help improve shoulder stability, reduce the risk of injuries, and enhance athletic performance.
• Weightlifters and Strength Training Enthusiasts
  Weightlifters and athletes in strength training can benefit from scapular exercises to ensure proper shoulder and scapular function.
  The exercises can help maintain shoulder health and prevent imbalances that could lead to injuries.
• People with Poor Posture
  Scapular exercises are excellent for people with poor posture, especially those who spend long hours sitting at a desk or using electronic devices.
  Strengthening the muscles that retract the scapulae can help counteract the effects of rounded shoulders and improve alignment.
• People with Shoulder Pain
  Scapular exercises often form part of rehabilitation programs for people with shoulder pain or discomfort.
  The exercises can help alleviate symptoms and promote the healing process.
• Office Workers
  Office workers and those in sedentary jobs can benefit from scapular exercises.
  The exercises can help prevent posture-related issues and maintain shoulder health.
• Recreational Athletes
  People who engage in recreational sports or physical activities can also benefit from scapular exercises.
  Proper scapular function is essential for everyday movements and activities.
• Seniors
  Scapular exercises can help older adults looking to maintain or improve shoulder function and posture as they age.
• Rehabilitation and Injury Prevention
  Physical therapists often prescribe scapular exercises as part of rehabilitation programs for people recovering from shoulder injuries or surgeries.
  The exercises can help improve the range of motion, strength, and function.
• People Seeking Better Shoulder Health
  Scapular exercises can benefit anyone interested in maintaining or improving their shoulder health and preventing future issues.
  The proper scapular function is essential for shoulder well-being.

Final words from LiveLIfe

A strong and healthy shoulder complex is vital for countless movements in our daily lives, from lifting groceries to reaching for items on high shelves. It can help maintain optimal upper body function, posture, and well-being. The scapular exercises discussed in this article offer a reliable route to achieving that.

Incorporate the above scapular exercises into your fitness regimen to help unlock the capabilities of your shoulders, enhance your scapular mobility and stability, and reduce the risk of shoulder injuries.