Movements of the Scapula

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By Alex
Last updated on

Elevation:

Definition: Moving the shoulder girdle (scapula and clavicle) superiorly (upward).
Image:
Muscles
Involved:
Exercises:
  • Shrug
  • Scapation with shrug (isolates upper traps)

Depression:

Definition: Moving the shoulder girdle (scapula and clavicle) inferiorly (downward).
Image:
Muscles
Involved:
Exercises:

Upward Rotation (Superior Rotation):

Definition: Moving the inferior angle of the scapula (the bottommost point/tip of the scapula) superiorly (upward) and laterally (outward) away from the vertebral column.
Image:
Muscles
Involved:
Exercises:
  • Forearm wall slide
  • Prone ‘Y’
  • Overhead shrug
  • Face pull

Downward Rotation (Inferior Rotation):

Definition: Moving the inferior angle of the scapula (the bottommost point/tip of the scapula) inferiorly (downward) and medially (inward) toward the vertebral column.
Image:
Muscles
Involved:
Exercises:

Protraction (Abduction):

Definition: Moving the shoulder girdle (scapula and clavicle) anteriorly (forward), and sliding the scapula laterally (outward) along the ribcage, away from the spine.
Image:
Muscles
Involved:
Exercises:

Retraction (Adduction):

Definition: Moving the shoulder girdle (scapula and clavicle) posteriorly (backward), and sliding the scapula medially (inward) along the ribcage, toward the spine.
Image:
Muscles
Involved:
Exercises:
Alex from King of the Gym
Author
Hey! My name is Alex and I'm the founder and author of King of the Gym. I've been lifting weights seriously since 2005 in high school when I started a home gym in my parents' basement. I started writing about fitness in 2009. Then, in 2014, I got into writing home gym equipment reviews and I haven't looked back. My current home gym is in my own house and it's constantly growing and evolving. My goal is to help you build the home gym of your dreams! Read more about me here.

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