5 Scapular Muscles Strengthening Exercises

Scapula is the largest bone in the shoulder girdle and the muscles surrounding this bone help in our movements and building strength. Strengthening exercises help in stabilizing the serratus anterior which helps in building flexibility.

Include scapular muscles strengthening exercises in your everyday fitness routine which will help in keeping your scapula from any kind of damage.

Here Are 5 Quick Scapular Muscles Strengthening Exercises

1. Band Pull Aparts

This is a simple exercise which can be done even when you are in a hurry. Start by holding an exercise band. Slowly raise your hands. Bring it to your shoulder level. You will bend the elbows a bit and let your shoulders relax as you do the movements. Now, slowly stretch this band across the chest. Keep the arms parallel to your chest. You can upgrade your workout level with stronger bands. Do the movement at least 10 times to start with and then increase the number of repetitions as you get comfortable.


2. Y Raises

Start the exercise by lying down on the stomach. You can lie down on a Swiss ball also. You need one light dumbbell in your hand. Keep your arms straight and slowly raise the dumbbells just in front of you as much as you are able to. You can again lower this and keep it under your control.

As you are in this top position, your body and arms will be forming a Y shape. This is also a good exercise to strengthen your shoulder muscles along with the scapular muscles.

Y Raises

3. Lying Dumbbell Presses

This workout has several benefits for your whole body as it is able to tone several muscles at the same time. Lie down on your back. You need a dumbbell in your hand. Slowly extend the arms vertically as your palm faces inwards.
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You can push the arms further up as you keep them parallel to one another so that your shoulder blades are separate.
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You can again get back to the start position. Do at least 20 repetitions as you start the exercise. You can increase the number of repetitions as your body starts getting used to it.

Lying Dumbbell Presses

4. Scapular Retractions

Start by sitting on a seated row machine. Hold on to the handles as you keep your arms straight. Your back shall be upright. Your head shall face forward. Do not bend your arms and slowly move the row machine handles back. You can try and move the handles a few inches. You need to squeeze the shoulder blades together as you move the handles.

As you move to the farthest position and your arms are not able to move further, you can stay in this position for at least two seconds. You can again get back to the starting position. It might be a bit difficult for beginners but soon you will get the grip of it.

Scapular Retractions

5. Darts

Lie down on your tummy. Keep your arms laterally. Your palms can face downwards or upwards as you choose to workout. You need to squeeze your shoulder blades as you lift the chest muscles and your hands from the ground. As you are able to reach a good height, in which you are comfortable, hold for two seconds. Stay in this position for a few seconds and get back to your original position. You can repeat the exercises at least 10 times. If you feel a pain, you can take a break and continue again.