Scapular Clock
Primary
Rehabilitation
Secondary
Serratus Anterior, Rhomboids, Trapezius
Equipment
Bodyweight
Difficulty
Beginner
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
The Scapular Clock is a rehabilitation pushing movement that primarily targets your rehabilitation. Use for shoulder rehabilitation and scapular dysfunction correction.
Everything You Need to Know About the Scapular Clock
The Scapular Clock is a good for beginners exercise that targets your Serratus Anterior and Trapezius. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for shoulder rehabilitation and scapular dysfunction correction. This timing makes the most of your workout and helps you get better results. Who is this for? Those with shoulder issues or wanting better scapular control. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
What muscles does the Scapular Clock work?
Primary
Secondary
Stabilizers
Step-by-step: Scapular Clock
- 1
Stand facing a wall with arm extended at shoulder height.
- 2
Place palm flat against the wall with light pressure.
- 3
Move your arm in a circular pattern like clock hands.
- 4
Keep elbow straight and move from the shoulder blade.
- 5
Complete full circles in one direction then reverse.
- 6
Perform prescribed repetitions then switch arms.
What are the best tips for the Scapular Clock?
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.
Mistakes to watch for on the Scapular Clock
Bending elbow during circular movements.
Letting your elbows drift wide during the Scapular Clock shifts load onto your shoulder joint instead of your Serratus Anterior. Keep them tucked at about 45 degrees to protect your rotator cuff and keep tension where it belongs.
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.
Without proper shoulder positioning during the Scapular Clock, your Serratus Anterior can't fully engage. Set your shoulder blades down and back before you start, and maintain that position throughout each rep.
Who should do the Scapular Clock?
Those with shoulder issues or wanting better scapular control.
How to Program the Scapular Clock
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: 2-3 sets of 10 circles each direction per arm.
What are good alternatives to the Scapular Clock?
Wall Slide
Wall Angel
Scapular Push-Up
Other Variations
- Prone Scapular Circles
- Side Lying Scapular Circles
- Band Assisted Scapular Clock
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Scapular Clock — and builds them into a monthly program. Every set, every rep, planned out.
Take the Free Quiz2-minute quiz · No credit card
Safety Notes
- Stop if pain occurs.
- Use light pressure only.