About this exercise
A posture-improving exercise performed seated on a stability ball, in which you retract both shoulder blades toward the spine to activate the rhomboids and mid-trapezius while the ball challenges your balance.
Sitting Scapular Adduction on Stability Ball
Step by step instructions, muscle activation and variants for the Sitting Scapular Adduction on Stability Ball.
EasyTrapeziusMiddle back
How to Perform
- Sit tall on the stability ball with feet flat on the floor, hip-width apart
- Extend your arms out in front of you at shoulder height, elbows slightly bent
- Pull your shoulder blades together by squeezing them toward your spine
- Hold the retracted position for a moment, feeling the contraction between your shoulder blades
- Slowly release and return your arms to the starting position
- 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 on Stability Ball
The Sitting Scapular Adduction on Stability Ball 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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