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

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