Should you retract scapulae during pulling exercises?

watergains · 2019-12-31T16:49:34+00:00

Been Lifting for 7 years, I’m a personal trainer, and I have a weird obsession with researching training/nutrition.

Anyway, I think your scapula should be retracted on ALL pulling movements, and to some degree in every exercise.

For pulling specifically, you will engage your lats better when retracted. For rows, the same is true. If you round your back, you will end up pulling with biceps/secondary muscle groups.

Now like I said, almost every exercise your scapula should be retracted for proper form/posture.

Bench press - retract scapula. This gives you better leverage and allows you to push through your lats on the movement.

Squat - retracted scapula. This will help you keep your chest up and avoid rounding your lower back. Additionally, maintains tightness in the core.

Bent over rows - retracted scapula. As I said earlier, you will use secondary muscles if you are not retracted properly

Those are a few examples. But look up correct form for any exercise, I can assure you there will be some degree of scapula retraction

ialreadyreadit333 · 2019-12-31T17:37:14+00:00

What u/watergains said is correct, I 100% agree.

I just want to add that you dont actually have to keep the scapulae retracted for pulling movements. You can allow your back to relax at the end of the release, but the first thing you should do before you begin the pull movement is retract again... all while keeping tension on the muscles. That will allow you to improve strength and control of your mid trapezius and rhomboids...

Chad_Logic · 2020-01-01T01:55:23+00:00

You do not keep your scapulae retracted through the entirety of the lift, if that is what you’re asking. Only at the top of the concentric portion

BrodinsOats · 2020-01-01T02:19:39+00:00

That article you linked is correct. For some reason “stay retracted” is a popular misconception.

When rowing you should go from slight protraction to retraction as you pull the weight towards you.

HelpMyBankingSitua7 · 2020-01-01T05:27:18+00:00

You shouldn't think in terms of "scapula retraction". You should think in is this the natural way my shoulders align when I preform a deadlift?

Title	Should you retract scapulae during pulling exercises?
Author	Ceanatis
Upvotes	5
Comments	8
Date	December 31, 2019 4:01 PM UTC (6 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/ei4o2c/should_you_retract_scapulae_during_pulling/
Archive Link	https://theredarchive.com/r/askTRP/should-you-retract-scapulae-during-pulling.303749 https://theredarchive.com/post/303749

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