Exercise guide
Sitting Scapular Adduction On Stability Ball
- Beginner
- Isolation
- Rep-based
- Back
- Shoulders
- Waist
This exercise isolates the rhomboids and middle trapezius to improve postural alignment and scapular control. Sitting on a stability ball adds a core stability component, forcing the body to maintain an upright posture while retracting the shoulder blades.
Reviewed by the Crucible team · Updated June 2026
Muscles worked
Setup
- Sit centered on the stability ball with your feet flat on the floor, hip-width apart.
- Maintain a tall, neutral spine with your chest lifted and shoulders relaxed.
- Let your arms hang naturally at your sides or place your hands lightly on your lap.
How to do it
- Exhale and squeeze your shoulder blades back and together toward your spine without bending your elbows.
- Hold the peak contraction for 2 seconds, imagining you are pinching a pencil between your blades.
- Inhale as you slowly release the tension, allowing your shoulder blades to return to a neutral position.
- Maintain a steady, controlled tempo, focusing entirely on the movement of the scapulae.
Form checklist
- Keep your shoulders down and away from your ears to avoid shrugging.
- Ensure your lower back does not arch excessively as you pull back.
- Keep your head and neck neutral, looking straight ahead.
- Engage your core to keep the stability ball perfectly still throughout the set.
Pro tips
- Focus on pulling the bottom corners of your shoulder blades 'down and in' to maximize lower trapezius engagement.
- Minimize any movement in the arms or hands to ensure the rhomboids are performing the isolation work.
Make it harder
- Hold a light resistance band in front of you at shoulder height to add horizontal tension.
- Perform the movement with your arms extended out to the sides in a 'T' position to increase the lever length.
Frequently asked
- What muscles does the sitting scapular adduction on stability ball work?
- The sitting scapular adduction on stability ball 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 on stability ball?
- The sitting scapular adduction on stability ball uses stability ball.
- Is the sitting scapular adduction on stability ball good for beginners?
- Yes. The sitting scapular adduction on stability ball is a beginner-friendly movement and a strong foundation to build on.