Step by step instructions, muscle activation and variants for the Lever Pronated Grip Seated Scapular Retraction.
A machine-based seated exercise that isolates scapular retraction using a pronated (overhand) grip. By squeezing the shoulder blades together at the end of each rep, you directly target the middle trapezius and rhomboids, improving posture and upper-back strength.
The Lever Pronated Grip Seated 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.
