Movements of the Scapula

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Last updated on April 22, 2015

Elevation:

Definition:	Moving the shoulder girdle (scapula and clavicle) superiorly (upward).
Image:
Muscles Involved:	Upper trapezius Levator scapulae Rhomboid major Rhomboid minor
Exercises:	Shrug Scapation with shrug (isolates upper traps)

Depression:

Definition:	Moving the shoulder girdle (scapula and clavicle) inferiorly (downward).
Image:
Muscles Involved:	Lower trapezius Pectoralis minor Pectoralis major (sternal head) Latissimus dorsi Subclavius
Exercises:	Scap dip Lat pulldown scapular depression Scap pull up Any row variation (i.e. most scapular retraction exercises) Downward rotation exercises

Upward Rotation (Superior Rotation):

Definition:	Moving the inferior angle of the scapula (the bottommost point/tip of the scapula) superiorly (upward) and laterally (outward) away from the vertebral column.
Image:
Muscles Involved:	Serratus anterior (lower fibers) Lower trapezius Upper trapezius
Exercises:	Forearm wall slide Prone ‘Y’ Overhead shrug Face pull

Downward Rotation (Inferior Rotation):

Definition:	Moving the inferior angle of the scapula (the bottommost point/tip of the scapula) inferiorly (downward) and medially (inward) toward the vertebral column.
Image:
Muscles Involved:	Levator scapulae Rhomboid major Rhomboid minor Pectoralis minor Pectoralis major (sternal head) Latissimus dorsi
Exercises:	Pull up Lat pulldown

Protraction (Abduction):

Definition:	Moving the shoulder girdle (scapula and clavicle) anteriorly (forward), and sliding the scapula laterally (outward) along the ribcage, away from the spine.
Image:
Muscles Involved:	Serratus anterior Pectoralis minor Pectoralis major Subclavius
Exercises:	Push up (and many push up variations) Scap push up Band scap press

Retraction (Adduction):

Definition:	Moving the shoulder girdle (scapula and clavicle) posteriorly (backward), and sliding the scapula medially (inward) along the ribcage, toward the spine.
Image:
Muscles Involved:	Middle trapezius Rhomboid major Rhomboid minor
Exercises:	Bent over row One arm row Seated row Face pull

Alex from King of the Gym

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Hey! My name is Alex and I'm the founder and author of King of the Gym. I've been lifting weights seriously since 2005 in high school when I started a home gym in my parents' basement. I started writing about fitness in 2009. Then, in 2014, I got into writing home gym equipment reviews and I haven't looked back. My current home gym is in my own house and it's constantly growing and evolving. My goal is to help you build the home gym of your dreams! Read more about me here.

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