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Shoulders · Beginner

Overhead Scapular CAR

Mobility drill for practicing joint range with smooth control.

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Overhead Scapular CAR demonstration

Exercise overview

Training details

ShouldersUpper BackSerratus Anterior

Equipment

Bodyweight

Sets × reps

2 × 5

Rest

20 sec

How to perform it

Step-by-step instructions

  1. 01Stand tall and reach one arm overhead with the elbow straight and the ribs controlled.
  2. 02Keep the neck relaxed while elevating the shoulder blade toward the ear.
  3. 03Move the shoulder blade forward, downward, and backward through a slow controlled circle.
  4. 04Keep the arm overhead and the trunk still as the shoulder blade moves around the ribcage.
  5. 05Complete the largest smooth range available, then reverse direction and switch arms.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteOverhead StretchComparable substituteArm Circles Forward & BackwardComparable substituteArm Corkscrew Rotation

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