Cable Scapular Retraction

oec:cable-scapular-retraction

An upper-back isolation exercise performed on a cable row station to strengthen the middle trapezius and rhomboids through pure shoulder blade movement.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Seated Cable Mid Trap Shrug, Cable Scapular Row, Seated Cable Scapular Retraction, Cable Kelso Shrug, Cable Horizontal Shrug

How to do it

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.

Movement

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

Bending the elbows to pull the weight.: Keep your arms extended with only a soft micro-bend in the elbows so all movement originates from the shoulder blades.
Swinging the torso backward to create momentum.: Brace your core and keep your torso stationary, moving only your scapulae.

Safety

Avoid shrugging your shoulders upward toward your ears to prevent overworking the upper trapezius and neck.

Muscles

Middle trapezius prime mover
Rhomboids prime mover
Lower trapezius synergist
Latissimus dorsi synergist
Erector spinae stabilizer
Wrist and finger flexors stabilizer

Joints

Shoulder blade: Retraction, Protraction
Elbow: Isometric stabilization
Thoracic spine: Isometric stabilization
Lumbar spine: Isometric stabilization

Details

Movement: Horizontal pull
Modality: Strength, Hypertrophy, Rehabilitation
Mechanics: isolation
Force: pull
Laterality: bilateral
Kinetic chain: open
Level: beginner
Equipment: Cable machine or Selectorized machine
Record: Repetitions and Load
Load: external, weight stack

part of Cable Seated Row
regression of Cable Seated Row
substitute for Band Scapular Retraction
substitute for Prone Scapular Retraction
substitute for Barbell Kelso Shrug

Sources

wger: Seated Cable Mid Trap Shrug, by novadani (CC-BY-SA-4.0)

This record: CC-BY-SA-4.0.

Data

cable-scapular-retraction.json