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Seated Scapular Adduction (Version 2)

Upper BackShouldersTrapsNone (Bodyweight)

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Instructions

  1. Sit upright on a bench or chair with arms in an alternate starting position such as raised overhead or at sides.
  2. Retract the shoulder blades firmly, varying the arm path compared to the standard version.
  3. Hold the squeeze briefly at the peak of retraction.
  4. Return to the start and repeat, focusing on scapular control throughout.