Back
Prone Scapular Retraction - Arms at Side
A foundational postural exercise designed to isolate the mid-back and improve scapular stability without equipment.
How to perform.
Follow the sequence — setup is half the lift.
Lie face down on a flat, firm surface with your legs extended and your forehead resting lightly on the floor.
Place your arms at your sides with your palms facing inward toward your thighs or upward toward the ceiling.
Engage your core to maintain a neutral spine and prevent your lower back from arching excessively.
Squeeze your shoulder blades together and lift your hands a few inches off the floor while keeping your forehead down.
Hold the contracted position at the top for two seconds, focusing on the tension between your shoulder blades.
Slowly lower your arms back to the starting position with control to complete one repetition.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Shrugging the shoulders toward the ears instead of drawing them back and down.
- Lifting the head or chest off the floor which strains the cervical spine.
- Using momentum or swinging the arms rather than controlled muscular contraction.
- Holding your breath during the lifting phase of the movement.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.