Exercises / Beginner
Scapular retraction on the floor
- External Rotators
- Lower Trapezius
- Rear Deltoid
Available on Calisteniapp for iOS and Android.
- Level
- Beginner
- Muscles
- 3
- Equipment
- Bodyweight
01 / Steps
How to do it
On the ground face down with your arms semi-flexed
Retract your shoulder blades, bringing your scapulae together and slightly elevating your forearms
Return to the starting position to complete one repetition
02 / Muscles
Muscles worked
External Rotators
Lower Trapezius
Rear Deltoid
03 / Skills
What it trains
How demanding this exercise is for each physical ability.
- Strength1
- Explosivity0
- Technique15
- Cardio1
- Mobility15
You may also like
Variations and exercises that train similar muscles.
BeginnerAustralian pull-ups level 0
Biceps ∙ External Rotators ∙ Lower Trapezius
BeginnerKettlebell row
Biceps ∙ Lats ∙ Rear Deltoid
BeginnerKettlebell hip halo
Abs ∙ Anterior Deltoid ∙ Side Deltoid
BeginnerScapular retraction on the ground with elevation
External Rotators ∙ Lower Trapezius ∙ Lumbar
BeginnerPlank pass through with kettlebell
Abs ∙ Triceps ∙ Side Deltoid
IntermediateV-sit
Abs ∙ Triceps ∙ Rear Deltoid