Cable Seated Scapular Retraction
The straight-arm shoulder blade drill at a lat pulldown station: the bar moves only a few centimeters as the blades draw down and together.
How to do it
Setup
Thighs under the pads, a wide grip on the lat bar, arms straight, shoulders let rise to the ears.
Steps
- Pull the shoulder blades down and together without bending the elbows.
- Hold the lowest point of the blades for a beat.
- Let the bar rise back slowly, shoulders up again.
Common mistakes
Elbows bending: that is a pulldown; keep the arms long. Leaning back to move the bar: stay upright. Letting the blades snap up: return them slowly.
Breathing
Exhale pulling the blades down, inhale releasing.
