How high should I lift my arms?

You only need to lift your arms high enough to feel a full contraction in your upper back muscles, typically three to five inches. Focus on the squeeze of the shoulder blades rather than the height of your hands.

Is this exercise safe for someone with a shoulder injury?

This is often used in rehabilitation, but you should consult a professional if you feel sharp pain. Ensure your palms face up to create more space in the shoulder joint if you experience impingement.

Where should I feel the most tension?

The effort should be concentrated in the middle of your back, specifically between and slightly below your shoulder blades. You should not feel significant strain in your neck or lower back.

How to Do Prone Scapular Retractions (Arms at Side)

Master the prone scapular retraction to improve posture and strengthen your traps and rhomboids with this step-by-step bodyweight guide.

How to Perform

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

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

Primary movers

Trapezius

Stabilizers

Rhomboids
Posterior Deltoids
Erector Spinae

Related Guides

Trapezius · Back