Sitting Scapular Adduction - How to Perform, Muscles, Variants | SatisFIT Skip to main content

Sitting Scapular Adduction

Step by step instructions, muscle activation and variants for the Sitting Scapular Adduction.

EasyTrapeziusMiddle back

About this exercise

Sitting Scapular Adduction is a bodyweight posture exercise performed in a seated position that targets the middle trapezius and rhomboid muscles by squeezing the shoulder blades together. It helps improve upper back posture, counteract slouching, and reinforce scapular retraction mechanics.

How to Perform

  • Sit upright on a bench or chair with your feet flat on the floor and your spine tall
  • Extend your arms slightly out to the sides with elbows bent at about 90 degrees
  • Squeeze your shoulder blades firmly together as if trying to pinch a pencil between them
  • Hold the contraction for 1–2 seconds, feeling the muscles between your shoulder blades engage
  • Slowly release back to the starting position with control
  • Repeat for the desired number of repetitions

Muscle Activation

Primary
TrapeziusMiddle back
Secondary
Rear shoulders

Common Mistakes

Common mistakes content is coming soon.

About the Sitting Scapular Adduction

The Sitting Scapular Adduction is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.

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