Scapular Squeeze
shoulder exercises Rhomboids, middle trapezius
Basic activation drill for scapular retractors. A foundational corrective for rounded shoulders.
Execution
- Seated or standing with arms at your sides
- Pull the shoulder blades back and down
- Hold 5-10 seconds, release slowly
- 3 sets x 12-15 reps
Cues
- Imagine holding a pencil between the shoulder blades
- Keep shoulders down, no shrugging
Common Errors
- Shoulder elevation (upper trap dominance)
- Compensatory lumbar extension
Progressions
- Seated -> Standing -> Add band resistance -> Holds
Related Patterns
- rounded shoulders
- scapular dyskinesis
- upper crossed syndrome
- rotator cuff weakness