Sitting Scapular Adduction

Muscles worked

Setup

1. Sit upright on the edge of a flat bench with your feet planted firmly on the floor, hip-width apart.
2. Maintain a neutral spine with your chest lifted and shoulders relaxed.
3. Let your arms hang naturally at your sides or rest your hands lightly on your thighs.

How to do it

1. Exhale as you pull your shoulder blades back and together toward your spine, imagining you are pinching a pencil between them.
2. Hold the peak contraction for 2 seconds, focusing on the squeeze in your mid-back.
3. Inhale as you slowly release the tension, allowing your shoulder blades to return to the starting position.
4. Maintain a controlled 2-2-2 tempo (2 seconds to retract, 2 second hold, 2 seconds to release).

Form checklist

• Keep your shoulders depressed; do not let them shrug up toward your ears.
• Avoid leaning your torso back to compensate for the movement.
• Ensure the movement is driven by the shoulder blades, not by pulling with your arms.
• Keep your chin tucked slightly to maintain a neutral cervical spine.

Pro tips

• Focus on the 'mind-muscle connection' by visualizing the inner borders of your shoulder blades touching.
• Keep your chest 'proud' throughout the entire set to maximize the available range of motion for retraction.

Make it harder

• Increase the isometric hold at the peak of the contraction to 5-10 seconds per rep.
• Perform the movement with your arms extended straight out in front of you at shoulder height to increase the lever arm.

Frequently asked

What muscles does the sitting scapular adduction work?

The sitting scapular adduction primarily targets the rhomboids and trapezius, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the sitting scapular adduction?

The sitting scapular adduction requires no equipment — just your body weight.

Is the sitting scapular adduction good for beginners?

Yes. The sitting scapular adduction is a beginner-friendly movement and a strong foundation to build on.

Related exercises

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• Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius
• Band Bent Over One Arm KickbackBeginner · biceps, lats, rhomboids, and trapezius
• Band Fixed Back Underhand PulldownBeginner · lats, rhomboids, and trapezius