Exercises / Beginner
Scapular retraction on the ground with elevation
- External Rotators
- Lower Trapezius
- Lumbar
- Rear Deltoid
Available on Calisteniapp for iOS and Android.
- Level
- Beginner
- Muscles
- 4
- Equipment
- Bodyweight
01 / Steps
How to do it
On the ground face down with your arms semi-flexed
Retract your scapulae, uniting the scapulae while lifting your arms and chest slightly off the ground
Return to the starting position to complete one repetition.
02 / Muscles
Muscles worked
External Rotators
Lower Trapezius
Lumbar
Rear Deltoid
03 / Skills
What it trains
How demanding this exercise is for each physical ability.
- Strength1
- Explosivity0
- Technique15
- Cardio5
- Mobility15
You may also like
Variations and exercises that train similar muscles.
IntermediateSupine back lever
Triceps ∙ Anterior Deltoid ∙ Biceps
IntermediateElastic band assisted straddle planche
Triceps ∙ Upper Chest ∙ Upper Trapezius
IntermediatePush-ups with rotation on rings
Triceps ∙ Abs ∙ External Rotators
IntermediateL back lever to inverted hang on rings
Triceps ∙ Lumbar ∙ Anterior Deltoid
BeginnerPush-ups plank with alternating leg raises
Lower Chest ∙ Triceps ∙ Glutes
BeginnerKettlebell hip halo
Abs ∙ Anterior Deltoid ∙ Side Deltoid