TRX Scapular Retraction

Traps, RhomboidsTRX Suspension Trainer

Upper back exercise focused on isolated scapular movement. Promotes balanced posture and enhances shoulder girdle stability.

How to do it

1Stand facing the TRX anchor, grab the handles, and lean back on straight arms.

2Maintain a straight body line with your arms extended, without locking out your elbows.

3Squeeze your shoulder blades together and pull them down slightly, drawing your chest forward without bending your elbows.

4Hold the squeezed position for one second, feeling the contraction between your shoulder blades.

5Slowly let your shoulder blades pull apart to return to the starting position under control.

Common mistakes

Bending your elbows, which engages your biceps and takes work away from your rhomboids.

Shrugging your shoulders toward your ears, creating unnecessary tension in your neck.

Bending at the waist or arching your lower back, breaking your straight body alignment.

Breathing

Inhale as you return to the starting position; exhale as you squeeze your shoulder blades together.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.