Sitting Scapular Adduction (VERSION 2)
Perform the Sitting Scapular Adduction to strengthen your upper back and improve posture.
- Sit upright on a bench with your feet flat on the floor.
- Keep your arms at your sides, elbows bent at 90 degrees.
- Pull your shoulder blades together and down, squeezing them tightly.
- Hold the contraction for a moment, then release back to the starting position.
How to perform the Sitting Scapular Adduction (VERSION 2)
- Set up. Set up in a stable, balanced starting position appropriate for the Sitting Scapular Adduction (VERSION 2) using your body weight.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your latissimus dorsi.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your latissimus dorsi rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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