Step by step instructions, muscle activation and variants for the Suspension Scapular Retraction.
A suspension trainer exercise focused on squeezing the shoulder blades together (scapular retraction) while holding the handles of gymnastic rings or a suspension system. It directly targets the mid-back and upper traps, building postural strength and scapular control essential for all pulling movements.
The Suspension Scapular Retraction 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.
