Standing Scapula Rotation
How to do it
Starting position
- Stand with your feet shoulder-width apart.
- Lower your arms comfortably by your sides.
- Open your chest slightly.
Movement
- Raise your shoulders up, then roll them back and down.
- Halfway through, roll them forward.
- Make the circles progressively larger.
Breathing
Inhale as you raise, exhale as you lower.
Trainer tips
- Lower your arms and make big circles with your shoulders
- Squeeze your shoulder blades as you roll back
- Relax your neck
Cautions
- If tension builds in your neck, make smaller circles.
- Do not rotate quickly.
- Keeping the shoulders pulled all the way up to the ears
Exercise info
| Primary muscles |  Upper back |
|---|---|
| Secondary muscles | Traps · Rear delts |
| Equipment |  Bodyweight |
| Movement pattern | Stretching |
| Recommended time | 20 sec–40 sec |
6 similar exercises
Representative exercise: Standing Scapula Rotation
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.