Scapular Retraction Hold
Primary
Rehabilitation
Secondary
Rhomboids, Middle Trapezius, Rear Deltoids
Equipment
Bodyweight
Difficulty
Beginner
Type
Isometric
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
An isolation exercise that lets you focus on one muscle group, the Scapular Retraction Hold targets your rehabilitation through a isometric hold pattern. Use for posture correction and shoulder health.
Everything You Need to Know About the Scapular Retraction Hold
The Scapular Retraction Hold is a good for beginners exercise that targets your Rhomboids and Middle trapezius. It's a popular choice for building strength and muscle in these areas. When should you use it? Use for posture correction and shoulder health. This timing makes the most of your workout and helps you get better results. Who is this for? All levels, especially those with rounded shoulders. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Muscles worked: Scapular Retraction Hold
Primary
Secondary
Stabilizers
Scapular Retraction Hold form guide
- 1
Stand or sit with arms at sides.
- 2
Squeeze shoulder blades together firmly.
- 3
Pull shoulders down away from ears.
- 4
Hold this retracted position.
- 5
Focus on feeling rhomboids engage.
- 6
Relax and repeat for desired reps.
What are the best tips for the Scapular Retraction Hold?
Foundation exercise for shoulder stability.
Keep neck relaxed throughout hold.
Imagine pinching a pencil between shoulder blades.
What are common Scapular Retraction Hold mistakes to avoid?
Shrugging shoulders up toward ears.
Without proper shoulder positioning during the Scapular Retraction Hold, your Rhomboids can't fully engage. Set your shoulder blades down and back before you start, and maintain that position throughout each rep.
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.
A compromised back position during the Scapular Retraction Hold puts your spine under unnecessary shear force. Brace your core and maintain a neutral spine throughout the movement.
Is the Scapular Retraction Hold right for you?
All levels, especially those with rounded shoulders.
How to Program the Scapular Retraction Hold
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: 3 sets of 10-15 holds of 5-10 seconds.
What are good alternatives to the Scapular Retraction Hold?
Band Pull-Apart
Face Pull
Prone T Raise
Other Variations
- Prone Scapular Retraction
- Seated Scapular Retraction
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Scapular Retraction Hold — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Keep shoulders down, not shrugged.
- Maintain neutral spine.