Machine Seated Scapular Retraction (Plate-Loaded)
Seated in a plate-loaded pulldown machine with the arms straight overhead, draw the shoulder blades down and together; the arms never bend.
How to do it
Setup
Seated, thighs under the pads, hands on the high handles, arms straight, shoulders let up toward the ears.
Steps
- Draw the shoulder blades down and together, arms staying straight.
- Hold the squeeze for a beat.
- Let the blades rise back up slowly.
Common mistakes
Bending the elbows into a pulldown: the arms stay straight; only the blades move. Arching the back to move more: ribs down, torso still. Rushing the reps: slow ones teach the blades to work.
Breathing
Exhale pulling the blades down, inhale releasing.
