Dumbbell Scapular Retraction

  1. Lie face down on the incline bench, holding a dumbbell in each hand. Hands are fully extended down. Palms are facing each other. This will be your starting position.
  2. Exhaling, pull your shoulder blades together and hold in this position for a few seconds.
  3. Inhaling, return to starting position.
  4. Repeat for the required amount of repetitions.