Sitting Scapular Adduction
Sitting Scapular Adduction Exercise Description
Sitting Scapular Adduction (also called seated scapular retraction) is a simple seated drill to practice drawing the shoulder blades toward the spine while keeping the torso still. It targets the scapular retractors—primarily the middle trapezius and rhomboids—with assistance from the lower trapezius to keep the shoulders from elevating. The movement occurs at the scapulothoracic joint, not the elbow or shoulder socket, and should feel like the blades glide smoothly along the ribcage. Performed gently, it can create a light stretch sensation across the front of the shoulders and chest as the anterior tissues lengthen. The focus is posture, control, and precise blade motion rather than large range or forceful squeezing. Keep the neck neutral, ribs stacked over the pelvis, and avoid using the lower back to “help” the motion.
- Muscle Groups: Back, Traps
- Target Muscles: Rhomboid Major, Rhomboid Minor, Trapezius - Middle Fibers
- Assisting Muscles: Trapezius - Lower Fibers
- Stabilizing Muscles: Multifidus, Rectus Abdominis, Transversus Abdominis
- Body Area: Upper Body
- Body Parts: Back, Mid Back, Upper Back
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Other
- Exercise Type: Stretching
- Functional Grouping: Scapular Retractors
- Joint Involvement: Single-joint
- Muscle Location: Mid Traps, Upper Back
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Female
How To Do The Sitting Scapular Adduction Exercise
‘- Sit tall on the front of a chair or bench, feet flat, knees bent about 90°, ribs stacked over pelvis.
– Let arms rest at your sides with elbows lightly bent; rotate thumbs slightly outward to open the shoulders.
– Set a neutral spine and head: chin level, neck long, gaze straight ahead.
– Inhale gently; as you exhale, draw both shoulder blades straight back toward the spine.
– Keep the shoulders down away from the ears (slight depression) as the blades retract.
– Avoid arching the lower back, flaring the ribs, or pushing the elbows behind the torso.
– Stop at a comfortable end range; you may feel a mild stretch across the chest.
– Pause briefly, then allow the blades to return to neutral in a controlled manner.
– Maintain smooth, relaxed breathing and small, precise motion throughout.
Sitting Scapular Adduction Tips
‘- Sit tall on the front of the chair or bench with feet flat and knees bent about 90°.
– Keep ribs stacked over the pelvis and avoid arching the lower back or flaring the ribs.
– Let your arms rest at your sides with elbows lightly bent and thumbs rotated slightly outward.
– Set a neutral spine and head with chin level, neck long, and gaze straight ahead.
– As you exhale, draw both shoulder blades straight back toward the spine without moving the elbows or shoulder sockets.
– Keep the shoulders down away from the ears as the shoulder blades retract.
– Avoid pushing the elbows behind the torso during the movement.
– Stop at a comfortable end range where you may feel a mild stretch across the chest.
– Pause briefly, then let the shoulder blades return to neutral in a controlled manner.
– Use small, precise motions and maintain smooth, relaxed breathing throughout.
Sitting Scapular Adduction Beginner Introduction
Sitting Scapular Adduction is a seated upper-back drill that emphasizes slow, controlled movement of the shoulder blades rather than big arm motions. Performed on a chair or bench with an upright torso, the exercise highlights how the blades slide toward the spine while the trunk stays quiet. The arms simply hang by the sides with a relaxed bend at the elbows, so the work centers on the muscles between the shoulder blades and the back of the shoulders. Because the motion is small and deliberate, it often feels more like posture practice than a traditional strength move.
During each repetition, the blades glide backward and slightly downward against the ribcage while the neck, head, and lower back hold a steady, comfortable position. The action happens around the shoulder blades themselves instead of at the shoulder or elbow joints, which can build awareness of how the upper back supports everyday sitting and standing positions. When performed gently, many people notice a mild opening across the chest and front of the shoulders as those areas lengthen. Overall, this drill highlights precision, ease, and control rather than intensity or range.