Weight Training
Cable Row Scapular Retraction Drill
Sequence the shoulder blades before the arms
6 min
4 sets of 12
Beginner
Why this drill
Builds toward sequence the shoulder blades before the arms.
Instructions
- 1Sit at a cable row with arms fully extended and shoulders relaxed.
- 2Initiate the pull by drawing the shoulder blades back and down first.
- 3Let the elbows bend only after the blades have started moving.
- 4Return slowly, letting the blades protract fully before the next rep.
What to focus on
Shoulder blade movement leading the pull, not the arms.
Recommended reps
4 sets of 12
Common mistake
Shrugging the shoulders up toward the ears to start the pull.