Weight Training
Cable Row Scapular Retraction Drill
Sequence the shoulder blades before the arms
6 min
4 sets of 12
Beginner
Demonstration video coming soon
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.
Common mistake
Shrugging the shoulders up toward the ears to start the pull.