Shoulder Retraction Exercises

Shoulder retraction, also called shoulder adduction or scapular retraction, involves pulling the shoulder blades back and together. The middle and lower muscles of the traps, the rhomboids and the lats, are involved in shoulder retraction, although the lats are involved to a lesser degree. You cannot use a lot of weight with the shoulder retraction exercise, as they have a very small range of motion, but most back exercises involve shoulder retraction.

  1. Scapular Retraction

    • This exercise has a very small range of motion and specifically targets the muscles directly involved in shoulder retraction -- the rhomboids and middle traps. Hold your arms extended in front of you with your palms facing the floor. Lock your elbows into a slight bend and do not move your elbows during the exercise. Pull your shoulder blades together. Hold for a count and release. You can also use light resistance for this exercise in the form of a resistance band or cable machine set at chest height.

    Bent-Over Row

    • The bent-over row is a compound exercise that targets several muscles of the back, including the lats. This exercise incorporates elbow flexion, shoulder extension and retraction. Hold dumbbells or a barbell in front of your thighs with your palms facing you. Press your hips back and bend your torso forward until it is almost parallel to the floor. Keep your back straight. This is the starting position. Initiate the movement by squeezing your shoulder blades together. Continue the motion by bending your elbows and pulling the bar into your upper stomach. Pause for a count before slowly lowering the bar back to the starting position.

    Seated Row

    • The seated row is very similar to the bent-over row, but the seated, upright body position places less stress on the low back. Use a cable machine or resistance band for this exercise. Start with your arms extended in front of you. Pull your shoulder blades back, bend your elbows and pull the weight in toward your upper stomach.

    Inverted Row

    • Inverted rows use your own body weight for resistance. You will need access to a sturdy horizontal bar, such as a Smith machine. Sit under the bar and grab it with an overhand, shoulder-width grip. Extend your legs in front of you with your weight back your heels. Start with your arms fully extended. Pull your shoulder blades together, bend your elbows and and pull your weight up until your chest touches, or almost touches, the bar.