Home Exercises Shoulders Scapular Protraction and Retraction
Scapular Protraction and Retraction

Scapular Protraction and Retraction

ShouldersBack / WingTrapezius Full GymNO EQUIPMENT Stretching
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Primary musclesShoulders، Back / Wing، Trapezius
EquipmentFull Gym، NO EQUIPMENT
LevelStretching
Suggested3 × 8–12

Overview

Stand with your arms hanging naturally at your sides and let your shoulders soften. Hold your head level and keep your spine neutral. Move your scapula forward, then draw it back slowly.

Alternatives & variations

Dumbbell Push Press

Dumbbell Push Press

ShouldersFull Body Dumbbells
Smith Machine Behind The Neck Press

Smith Machine Behind The Neck Press

Shoulders Full Gym
Kipping Handstand Push-up

Kipping Handstand Push-up

ShouldersTriceps Full Gym
Shoulder Stretch Behind The Back

Shoulder Stretch Behind The Back

ChestShoulders Full Gym Stretching
One Arm Landmine Row

One Arm Landmine Row

ShouldersBack / Wing Barbell
Wall-Supported Handstand Push-Ups

Wall-Supported Handstand Push-Ups

ShouldersTriceps Full Gym
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