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

Sitting Scapular Adduction with Raised Arms

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

EasyTrapeziusMiddle back

About this exercise

A seated posture exercise squeezing the shoulder blades together with the arms raised in front of the chest. Holding the arms up while retracting the shoulder blades increases the demand on the middle trapezius and rhomboids compared to the hands-on-thighs version.

How to Perform

  • Sit upright on a bench or chair with your feet flat on the floor and your spine tall
  • Raise your arms forward or to the sides in the variation-specific position
  • Draw your shoulder blades back and together, keeping your chest open and shoulders down
  • Hold the peak contraction for 1–2 seconds, focusing on the muscles between your shoulder blades
  • Slowly lower your arms and release the retraction 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 with Raised Arms

The Sitting Scapular Adduction with Raised Arms 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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