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Seated Scapular Retraction with Pronated Grip

Learn how to properly perform the Seated Scapular Retraction with Pronated Grip with this complete demonstration video.

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What is the Seated Scapular Retraction with Pronated Grip?

The seated scapular retraction with pronated grip is an excellent exercise for strengthening the upper back muscles, focusing on the scapular muscles and mid-back. This exercise is ideal for improving posture and shoulder stability. Suitable for beginners, it can be integrated into a workout routine to better target the scapular region.

How to properly perform the Seated Scapular Retraction with Pronated Grip

  1. Sit on a bench with your back straight and feet flat on the ground.
  2. Hold a pair of dumbbells with a pronated grip (palms facing down) and let them hang at arm's length in front of you.
  3. Pull the shoulder blades together and retract them while keeping your arms straight.
  4. Hold the contraction for a moment, then return to the starting position.
  5. Repeat for the desired number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Required equipment
Mechanics type

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Rétraction scapulaire assise avec prise pronation
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