How to do it
Keep your palms facing backward to deepen the squeeze.
- 1
Stand upright with your arms by your sides.
- 2
Without bending your elbows, squeeze your shoulder blades together as if you were trying to hold a pencil between them.
- 3
Hold the contraction for a moment, then slowly release to the starting position.
- 4
Repeat for the desired number of repetitions.
Expert tip
Focus on isolating the scapula movement without bending the elbows to fully engage the targeted muscles.
Common mistakes
- ✕Shrugging the shoulders toward the ears
- ✕Leaning backward to amplify the squeeze
- ✕Releasing the contraction too quickly