Scapular Exercises by Muscle

Question 1

Serratus Anterior

8

Answer 1

1. Dynamic Hug
2. Push-up with Plus
3. Shoulder Abd (in scaption above 120*)
4. Flexion
5. SA Punch
6. Push-up Plus on Knees
7. Diagonal Flexion/H. Flexion, ER
8. Wall Slide

Question 2

Upper Trapezius

3

Answer 2

1. Rowing
2. Military Press
3. Horizontal Abd (in ER)

Question 3

Middle Trapezius

6

Answer 3

1. Horizontal Abd (neutral)
2. Shoulder Horizontal abd
3. Overhead Arm Raise (in line with low trap)
4. Horizontal Abd (in ER)
5. Prone Extension
6. Wide Grip Rowing

Question 4

Low Trapezius

5

Answer 4

1. Abduction
2. Rowing
3. OH Arm Raise (in line with low trap)
4. Horizontal Abduction (in ER)
5. Prone ER

Question 5

Rhomboids

3

Answer 5

1. Horizontal Abd (in neutral)
2. Scaption
3. Abduction

Question 6

Levator Scapula

3

Answer 6

1. Rowing
2. Horizontal Abduction (in neutral)
3. Shoulder Shrug

Question 7

Pectoralis Minor

3

Answer 7

1. Press-Up
2. Push Up with Plus
3. Forward Punch