Prone Scapular Retraction

0.0s / 7.0s

Working now

Rhomboids
10%
Mid Trapezius
10%
Post. Deltoids
8%
Rotator Cuff
8%

Rhomboids 10% · Rotator Cuff 8% — deep, not shown on the figure

Sets

2

Reps

10

Hold

5 sec squeeze

Rest

30 sec

▶ Guided session · 2 × 10

The isolated blade-set: no chest lift, no arm float — earn this before prone cobra holds and Y-T-W raises.