Scapular Retraction
Pulling the shoulder blades together toward the spine.
Scapular retraction involves squeezing the shoulder blades together and down. This position creates a stable platform for pressing movements (especially bench press), protects the shoulders, and is important for proper rowing and pulling technique. Weakness in retraction is common due to rounded shoulder posture.
What retraction actually does
Pulling the shoulder blades together and slightly down, driven mainly by the middle and lower trapezius and the rhomboids. It sets the platform the shoulder joint sits on. A retracted, depressed scapula gives the humerus a stable base to press or pull from, which is why a deliberate set-up position is standard on bench, rows and overhead work, and why an unstable one shows up as shoulder discomfort long before it shows up as a missed lift.
How to use it
On bench press, retract and hold the position throughout the set rather than letting it release at the top. On rows, initiate the pull with the shoulder blade before the elbow bends, so the back does the work rather than the arm. As direct training, face pulls, prone Y and T raises and any horizontal row with a deliberate pause at the contracted position all reinforce it.
Common mistakes
Retracting hard and shrugging at the same time, which recruits the upper trapezius and defeats the purpose. Holding rigid retraction through movements that need the scapula to move, such as push-ups and overhead pressing, where the blade should rotate upward — permanent retraction there restricts the joint rather than protecting it. And cueing "pinch a pencil" so hard that the rib cage flares.
Examples
- Setting up for bench press
- Squeezing shoulder blades during rows
- Creating a stable pressing platform
Exercises that train the middle back
34 exercises in the library target the middle back as their primary muscle.
Bent Over One-Arm Long Bar Row
Strength · Barbell
Bent Over Two-Arm Long Bar Row
Strength · Barbell
Bent Over Two-Dumbbell Row
Strength · Dumbbell
Bent Over Two-Dumbbell Row With Palms In
Strength · Dumbbell
Bodyweight Mid Row
Strength · Other
Dumbbell Incline Row
Strength · Dumbbell
Incline Bench Pull
Strength · Barbell
Inverted Row
Strength · None