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Exercise Lab

Scapular Rotation

View Instructions

Equipment

  • Torque TQ5 (Vertical Home Gym)

Muscle Groups

  • Biceps
  • Shoulders

Purposes

  • Rear deltoid strength.
  • Upper back strength.

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Description

  • Attach long strap handles to swivel high pulleys. Set resistance.
  • Sit in seat facing machine. Grasp handles with opposite hands (left handle with right hand and vice versa) and contract shoulder blades (scapula).
  • Slowly pull handles rearwards toward shoulders until hands are even with shoulders.
  • Slowly return to start position and repeat.

ProTip

  • Keep your back straight.

Mistakes

  • Dropping your elbows as you pull the handles towards you.
  • Hunching the shoulders.