Prone Scapular Retraction

Squeezing the shoulder blades together and lifting the arms slightly while lying face down, for control of the upper back.

Body part

Back

Equipment

Bodyweight

Category

Strength

Pattern

Horizontal pull

Mainly works

Upper back

Also

Rear delts and traps

Cues

1. Face down
2. Squeeze the shoulder blades
3. Lift the arms slightly