Primary
Rehabilitation
Secondary
Rhomboids, Middle Trapezius, Rear Deltoids
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
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The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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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 retraction hold strengthens the rhomboids and middle trapezius through isometric contraction. These muscles counter the forward shoulder position that develops from desk work, driving, and phone use.
When to use it
Use for posture correction and shoulder health.
Who it's for
All levels, especially those with rounded shoulders.
Squeeze your shoulder blades together as if pinching a pencil between them, while pulling them down away from your ears. Hold this position firmly while breathing normally.
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Stand or sit with arms at sides.
Squeeze shoulder blades together firmly.
Pull shoulders down away from ears.
Hold this retracted position.
Focus on feeling rhomboids engage.
Relax and repeat for desired reps.
Foundation exercise for shoulder stability.
Keep neck relaxed throughout hold.
Imagine pinching a pencil between shoulder blades.
Use scapular retraction holds throughout the day for posture correction or as a warm-up before back exercises. Program 3 sets of 10-15 holds of 5-10 seconds. Simple enough to do at your desk.
Shrugging shoulders up toward ears.
Changing your shoulder position during the Scapular Retraction Hold can redirect the movement away from your Rhomboids. Use the shoulder-blade position described in the setup and keep the motion controlled.
Not holding long enough.
Isometric holds like the Scapular Retraction Hold build strength at specific joint angles. This mistake changes the angle and reduces how hard your Rhomboids has to work. Lock into position and hold it.
Over-arching the lower back.
Changing your back position during the Scapular Retraction Hold can alter the movement and make the load harder to control. Brace your midsection and keep the torso position called for by the exercise.
All levels, especially those with rounded shoulders.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: For general fitness, start Scapular Retraction Hold 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.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Scapular Retraction Hold could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Scapular Retraction Hold
The Scapular Retraction Hold primarily targets the Rhomboids, Middle trapezius, making it an effective exercise for rehabilitation development. Secondary muscles worked during the Scapular Retraction Hold include Rear deltoids, providing additional training stimulus. Stabilizer muscles engaged include Core.
Our library labels Scapular Retraction Hold as beginner. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Scapular Retraction Hold. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Scapular Retraction Hold is no equipment. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Scapular Retraction Hold include: Band Pull-Apart, Face Pull, Prone T Raise. These exercises target similar muscle groups as the Scapular Retraction Hold and can be used as substitutes based on your equipment availability, gym setup, or training preferences.