Scapular Shrugs
Description
Begin on all fours on the floor, ensuring your hands are directly under your shoulders and knees under your hips. Keep your arms straight and engage your core. Without bending your elbows, squeeze your shoulder blades together, lifting your chest slightly, then release to return to the starting position. This movement focuses on the scapular muscles, enhancing shoulder stability and posture.
Difficulty & Category
Beginner
Dynamic
Affected Muscles
Trapezius (Upper)
Trapezius (Middle)
Trapezius (Lower)
Rhomboid Major
Rhomboid Minor
Body Areas
Back
Equipment
Other
Progressions
Scapula pushups are a great exercise to improve shoulder stability and mobility. Begin in a plank position with your hands directly under your shoulders and your body in a straight line from head to heels. Keep your arms straight and allow your shoulder blades to move together as you lower your chest slightly, then push them apart as you return to the starting position. Focus on the movement of the scapulae, keeping the core engaged throughout the exercise. This exercise is excellent for warming up the shoulders and improving scapular control.
Dynamic
Beginner
Similar Exercises
A pullup variation designed to strengthen the scapular muscles and improve upper back stability.
Dynamic
Beginner
Last updated: 8/25/2025