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Upper Back · Beginner

Scapular CAR

Controlled scapular articular rotation moving through elevation, retraction, depression, and protraction without trunk motion.

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Scapular CAR demonstration

Exercise overview

Training details

Upper BackSerratus AnteriorTraps

Equipment

Bodyweight

Sets × reps

3 × 8 / direction

Rest

30 sec

How to perform it

Step-by-step instructions

  1. 01Stand or sit tall with the arm relaxed and the rib cage still.
  2. 02Elevate the shoulder blade toward the ear without tilting the head.
  3. 03Draw the shoulder blade backward, then slide it downward along the rib cage.
  4. 04Continue the circle by moving it forward around the ribs and back to the elevated position.
  5. 05Complete slow circles in both directions without bending the spine or forcing a painful range.

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