Primary
Rehabilitation
Secondary
Serratus Anterior, Rhomboids, Trapezius
Equipment
Bodyweight
Difficulty
Beginner
Type
Push
See how Scapular Clock could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
One-time purchase · Checked by Ely · Delivered in 1–3 business days
This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The scapular clock moves the shoulder blade through circular patterns while maintaining wall contact. This comprehensive exercise trains scapular control through all planes of movement, improving shoulder mechanics.
When to use it
Use Scapular Clock only for general fitness when you can perform it comfortably. For pain, injury, surgery, or a medical condition, follow a licensed healthcare professional's instructions instead.
Who it's for
Adults using the movement for general fitness who can perform it without pain. Clinical concerns require guidance from a licensed healthcare professional.
Keep light pressure against the wall with your palm and move your arm in a circular pattern like clock hands. Focus on feeling the shoulder blade glide smoothly—the movement should come from your scapula.
Want Ely to consider Scapular Clock for your plan?
Share your training details. Ely reviews the full week before anything is delivered.
Stand facing a wall with arm extended at shoulder height.
Place palm flat against the wall with light pressure.
Move your arm in a circular pattern like clock hands.
Keep elbow straight and move from the shoulder blade.
Complete full circles in one direction then reverse.
Perform prescribed repetitions then switch arms.
Focus on scapular movement not arm movement.
Keep pressure light against the wall surface.
Move slowly to feel scapular muscles working.
Imagine drawing a circle with your shoulder blade.
For general fitness, start Scapular Clock with 1-2 light, controlled sets and increase only when the movement remains comfortable. This is not rehabilitation dosage; use the frequency and progression given by your licensed healthcare professional for an injury or surgery.
Bending elbow during circular movements.
Letting your elbows drift away from the intended path during the Scapular Clock can change which muscles carry the load. Use the elbow position described in the setup cues and keep it consistent through each rep.
Moving too quickly losing muscle connection.
During any pressing movement like the Scapular Clock, this mistake reduces how effectively your Serratus Anterior can produce force. Focus on the muscle you're trying to work — if you can't feel your Serratus Anterior driving the movement, something is off.
Pushing too hard against wall causing strain.
During any pressing movement like the Scapular Clock, this mistake reduces how effectively your Serratus Anterior can produce force. Focus on the muscle you're trying to work — if you can't feel your Serratus Anterior driving the movement, something is off.
Shrugging shoulders instead of moving scapula.
Changing your shoulder position during the Scapular Clock can redirect the movement away from your Serratus Anterior. Use the shoulder-blade position described in the setup and keep the motion controlled.
Adults using the movement for general fitness who can perform it without pain. Clinical concerns require guidance from a licensed healthcare professional.
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: For general fitness, start Scapular Clock with 1-2 light, controlled sets and increase only when the movement remains comfortable. This is not rehabilitation dosage; use the frequency and progression given by your licensed healthcare professional for an injury or surgery.
This is one example of how Scapular Clock could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
MySetPlan guides you set by set, times your rest, records your work, and tells you what to do next from the plan Ely approved.
Start My $19 WeekShare your goal, schedule, equipment, and experience. Ely checks the complete exercise selection before he approves your week.
Start My $19 Starter Week$19 once · No automatic renewal · Delivered in 1–3 business days
Frequently Asked Questions About the Scapular Clock
The Scapular Clock primarily targets the Serratus Anterior, Trapezius, making it an effective exercise for rehabilitation development. Secondary muscles worked during the Scapular Clock include Rhomboids, Rotator Cuff, providing additional training stimulus. Stabilizer muscles engaged include Core, Deltoids.
Yes, the Scapular Clock is an excellent choice for beginners due to its straightforward movement pattern and lower technical demands. Adults using the movement for general fitness who can perform it without pain. Clinical concerns require guidance from a licensed healthcare professional. Start with lighter weights to master proper form before progressing.
For the Scapular Clock, the recommended approach depends on your goals. For general fitness, start Scapular Clock with 1-2 light, controlled sets and increase only when the movement remains comfortable. This is not rehabilitation dosage; use the frequency and progression given by your licensed healthcare professional for an injury or surgery. For strength, use 8-10 circles each direction. For muscle growth, perform 12-15 circles each direction. For endurance, complete 15-20 circles each direction.
Yes, the Scapular Clock can be done at home with no equipment. It requires minimal space and is a great option for home workouts targeting rehabilitation.
Good alternatives to the Scapular Clock include: Wall Slide, Wall Angel, Scapular Push-Up. These exercises target similar muscle groups as the Scapular Clock and can be used as substitutes based on your equipment availability, gym setup, or training preferences.