Scapular Squeeze
Beginner Body Only Middle Back
A no-equipment drill that trains you to pull your shoulder blades back and down, the base movement behind every rowing exercise and a starting point for improving rounded shoulders.
How to do it
- Sit or stand tall with your arms relaxed at your sides.
- Squeeze your shoulder blades together and slightly down, as if pinching a pencil between them. Keep your shoulders away from your ears.
- Hold the squeeze for about five seconds while breathing normally.
- Release slowly and repeat for the target number of repetitions.
Exercise profile
- Force
- Pull
- Mechanics
- Isolation
- Laterality
- Bilateral
- Category
- Strength