Procaryote
Shoulder · Strengthening

Archery Exercise with Scapular Retraction

Archery exercise with scapular retraction, 3 sets, 12 repetitions per arm, controlled movement

Illustration of the Archery Exercise with Scapular Retraction exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12 per arm

Description: Stand upright with arms extended in front of you as if holding a bow. Slowly pull your arm back while squeezing your shoulder blades together, then return to the starting position in a controlled manner.

Tips: Keep your back straight and avoid shrugging your shoulders during the movement. Control the trajectory well to maximize strengthening.

Progression: Gradually increase the number of repetitions or add a resistance band for more resistance as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
none
Starting position
Standing, arms extended in front
Clinical goal
Strengthen the muscles around the shoulder
Also known as
shoulder archery exercise, scapular retraction, shoulder strengthening exercise

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

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This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.