Skip to content
WorkoutPlan.
Shoulders Bodyweight Beginner Video

How to do the Scapular Retraction (Starting Position)

Primary: Shoulders.

Posture and shoulder health.

Demo video: Scapular Retraction (Starting Position) · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Stand upright.

  2. 2

    Pull shoulder blades together.

  3. 3

    Release slowly.

Coaching cues

  • Maintain proper form

Sets, reps and where it fits

Muscle

3–4 × 12–16

rest 60–90 s

Strength

not a strength lift

use for assistance

Fat loss

3 × 12–16

rest 45–60 s

Impact: low Knee stress: low Spine load: low Home-friendly

Scapular Retraction (Starting Position) alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Arm CirclesBodyweight · beginner Prone Y RaiseBodyweight · beginner Band Front RaiseResistance Band · beginner Band Lateral RaiseResistance Band · beginner Band Upright RowResistance Band · beginner Cable Lateral RaiseCable · beginner

Frequently asked questions

What muscles does the Scapular Retraction (Starting Position) work?

Primary: Shoulders.

How many sets and reps of Scapular Retraction (Starting Position) should I do?

For muscle: 3–4 sets of 12–16 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Scapular Retraction (Starting Position)?

Same movement pattern, different equipment: Arm Circles, Prone Y Raise, Band Front Raise, Band Lateral Raise, Band Upright Row, Cable Lateral Raise.

Is the Scapular Retraction (Starting Position) good for beginners?

Yes. It is a beginner-friendly movement; start light, master the steps above and add load gradually.