scapular retraction




  • Light

Muscles Involved

  • Shoulders
  • Scapula


  • Thera-band

Remark or addition


  • This muscle is very weak with most climbers and results in the typical climbers back and sagging shoulders. To prevent injury, try to train antagonists at least once per week.
  1. Hold arm at your side with your elbow bent, holding the ends of the thera-band in one hand.
  2. Squeeze your shoulder blade back and down whilst pulling the thera-band moving your hand outward.
  3. Hold for 1-2 seconds and slowly return to starting position.
  4. Aim for 3 sets with 10 to 15 reps per set.

Points of attention

  • Keep shoulders tight and back straight.
  • Perform the exercises slowly and controlled.
  • A good trick for mastering this exercise is to ¬†imagine you're trying to put your elbows into your pants back-pockets.