{
  "$schema": "https://openexercise.org/schema/v0/exercise.json",
  "aliases": [
    {
      "text": "Seated Cable Mid Trap Shrug",
      "kind": "common"
    },
    {
      "text": "Cable Scapular Row",
      "kind": "common"
    },
    {
      "text": "Seated Cable Scapular Retraction",
      "kind": "common"
    },
    {
      "text": "Cable Kelso Shrug",
      "kind": "common"
    },
    {
      "text": "Cable Horizontal Shrug",
      "kind": "common"
    }
  ],
  "anatomy": {
    "muscles": [
      {
        "muscle": "trapezius-middle",
        "role": "prime-mover"
      },
      {
        "muscle": "rhomboids",
        "role": "prime-mover"
      },
      {
        "muscle": "trapezius-lower",
        "role": "synergist"
      },
      {
        "muscle": "latissimus-dorsi",
        "role": "synergist"
      },
      {
        "muscle": "erector-spinae",
        "role": "stabilizer"
      },
      {
        "muscle": "forearm-flexors",
        "role": "stabilizer"
      }
    ],
    "joints": [
      {
        "joint": "scapulothoracic",
        "actions": [
          "retraction",
          "protraction"
        ]
      },
      {
        "joint": "elbow",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "thoracic-spine",
        "actions": [
          "isometric-stabilization"
        ]
      },
      {
        "joint": "lumbar-spine",
        "actions": [
          "isometric-stabilization"
        ]
      }
    ]
  },
  "classification": {
    "modalities": [
      "strength",
      "hypertrophy",
      "rehabilitation"
    ],
    "movement_patterns": [
      "horizontal-pull"
    ],
    "mechanics": "isolation",
    "force": "pull",
    "kinetic_chain": "open",
    "laterality": "bilateral",
    "planes": [
      "transverse"
    ],
    "contraction": [
      "dynamic"
    ],
    "level": "beginner"
  },
  "equipment": {
    "optional": [
      "bench"
    ],
    "required": [
      [
        "cable",
        "selectorized-machine"
      ]
    ]
  },
  "external_ids": {
    "wger": "922"
  },
  "id": "oec:cable-scapular-retraction",
  "instructions": {
    "setup": [
      "Sit upright at a low cable row station with your feet firmly planted on the footrests and knees slightly bent.",
      "Grasp the handle attachment with arms fully extended and your torso vertical.",
      "Allow the resistance to pull your shoulder blades forward into a fully protracted position while maintaining an upright, neutral spine."
    ],
    "steps": [
      "Keeping your arms straight, smoothly pull your shoulder blades straight back toward your spine.",
      "Hold the fully retracted position for a brief pause, focusing on contracting your middle back.",
      "Slowly allow your shoulder blades to glide forward into full protraction under control."
    ],
    "breathing": "Exhale as you retract your shoulder blades, and inhale as you allow them to protract forward.",
    "cues": [
      "Pinch a pencil between your shoulder blades.",
      "Keep your arms locked long; do not bend at the elbows.",
      "Stay tall and do not rock through your torso."
    ],
    "common_faults": [
      {
        "fault": "Bending the elbows to pull the weight.",
        "correction": "Keep your arms extended with only a soft micro-bend in the elbows so all movement originates from the shoulder blades."
      },
      {
        "fault": "Swinging the torso backward to create momentum.",
        "correction": "Brace your core and keep your torso stationary, moving only your scapulae."
      }
    ],
    "safety": {
      "precautions": [
        "Avoid shrugging your shoulders upward toward your ears to prevent overworking the upper trapezius and neck."
      ],
      "spotter": "not-needed"
    }
  },
  "measurement": {
    "load": {
      "convention": "weight-stack",
      "implements": 1,
      "kind": "external"
    },
    "profiles": [
      {
        "required": [
          "reps",
          "load"
        ],
        "optional": [
          "rpe",
          "tempo"
        ]
      }
    ],
    "records": {
      "e1rm": true,
      "volume": true
    },
    "reps_counted": "total"
  },
  "name": "Cable Scapular Retraction",
  "previous_ids": [
    "oec:seated-cable-mid-trap-shrug"
  ],
  "provenance": {
    "generated": [
      "/name",
      "/summary",
      "/classification",
      "/anatomy",
      "/equipment",
      "/measurement",
      "/instructions",
      "/setup",
      "/relations"
    ],
    "license": "CC-BY-SA-4.0",
    "review": {
      "status": "machine-generated",
      "model": "gemini-3.8-flash",
      "at": "2026-10-31"
    },
    "sources": [
      {
        "title": "wger: Seated Cable Mid Trap Shrug",
        "url": "https://wger.de/en/exercise/922/view-base",
        "license": "CC-BY-SA-4.0",
        "author": "novadani"
      }
    ]
  },
  "relations": [
    {
      "type": "part-of",
      "target": "oec:cable-seated-row"
    },
    {
      "type": "regression-of",
      "target": "oec:cable-seated-row"
    },
    {
      "type": "substitute-for",
      "target": "oec:band-scapular-retraction"
    },
    {
      "type": "substitute-for",
      "target": "oec:prone-scapular-retraction"
    },
    {
      "type": "substitute-for",
      "target": "oec:barbell-kelso-shrug"
    }
  ],
  "setup": {
    "grip": {
      "orientation": "neutral",
      "width": "shoulder"
    },
    "position": "seated"
  },
  "status": "active",
  "summary": "An upper-back isolation exercise performed on a cable row station to strengthen the middle trapezius and rhomboids through pure shoulder blade movement."
}