Step by step instructions, muscle activation and variants for the Standing Scapular Rotation.
A shoulder mobility drill performed standing, in which you actively circle the shoulder blades through their full range of motion. It improves scapular control, relieves upper-back tension, and primes the rotator cuff for heavier work.
The Standing Scapular Rotation 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.
