Cable Seated Scapular Protraction

How to perform it

Step-by-step instructions

1. 01Sit facing the cable with a handle in each hand or a bar held at chest height and your elbows straight.
2. 02Brace your trunk, keep your neck long, and begin with your shoulder blades in a neutral position.
3. 03Reach your hands forward by sliding your shoulder blades around the rib cage without bending your elbows.
4. 04Pause in full controlled protraction without shrugging or rounding your lower back.
5. 05Draw your shoulder blades back only to neutral, then repeat the reach without turning it into a row.