Suspender Scapular Retraction

Muscles worked

Setup

1. Adjust the suspension straps to mid-length and stand facing the anchor point.
2. Grasp the handles with a neutral grip (palms facing each other) and walk your feet forward to create a slight backward lean.
3. Extend your arms fully and align your body in a straight plank position from head to heels.
4. Position your feet hip-width apart for a stable base.

How to do it

1. Keeping your arms perfectly straight, exhale and pull your shoulder blades back and together to lift your chest toward the handles.
2. Hold the peak contraction for one second, focusing on squeezing the muscles between your shoulder blades.
3. Inhale and slowly reverse the movement, allowing your shoulder blades to spread apart (protract) while maintaining control.
4. Perform the movement with a controlled tempo, ensuring the elbows do not bend at any point.

Form checklist

• Keep elbows locked straight throughout the entire set.
• Avoid shrugging your shoulders toward your ears; keep them depressed.
• Maintain a rigid core and glute bridge to prevent your hips from sagging.
• Ensure the movement is initiated and finished solely by the shoulder blades.

Pro tips

• Visualize pinching a pencil between your shoulder blades at the top of the movement for maximum muscle recruitment.
• Focus on 'pushing' your chest through your arms rather than 'pulling' with your hands to enhance the mind-muscle connection with the mid-back.

Make it harder

• Walk your feet further toward the anchor point to increase the angle of your body and the resistance of the movement.
• Perform the exercise unilaterally (one arm at a time) to increase the load and challenge your rotational core stability.

Frequently asked

What muscles does the suspender scapular retraction work?

The suspender scapular retraction primarily targets the rhomboids and trapezius, and also works the deltoids and serratus anterior as secondary muscles.

What equipment do you need for the suspender scapular retraction?

The suspender scapular retraction uses suspension trainer.

Is the suspender scapular retraction good for beginners?

Yes. The suspender scapular retraction is a beginner-friendly movement and a strong foundation to build on.

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