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How to Do Scapular Retraction (Cable) — Form, Muscles & Tips

Learn how to do the Scapular Retraction (Cable): step-by-step form, muscles worked, cable setup, and common mistakes. Free workout tracker included.

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How to perform this exercise

  1. Set a cable pulley to mid-chest height and attach a straight bar or handles.
  2. Stand facing the machine, grip the handles with arms extended.
  3. Without bending your elbows, pull your shoulder blades together by retracting the scapulae.
  4. Hold briefly at full retraction.
  5. Slowly allow the shoulder blades to protract back to the starting position.
  6. Repeat for the desired number of repetitions.