Shoulder · Strengthening

Serratus anterior strengthening in waiter’s position

Serratus anterior strengthening in waiter’s position, 3 sets, 10 repetitions, controlled movement and scapular stability

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 10

Description: Hold your arm in the waiter’s position, which means the arm raised in front of you with the elbow bent at approximately 90 degrees. Slowly move your arm forward and upward while controlling the movement, without shrugging the shoulder, ensuring the scapula remains stable. Return to the starting position while maintaining control.

Tips: Keep the elbow, wrist, and trunk aligned throughout the movement. Do not let your shoulder lift to avoid compensations. Focus on scapular stability.

Progression: Once you master the movement well, increase resistance with a resistance band or a light weight to further strengthen the muscle.

At a glance

Goal: Strengthening
Level: Intermediate
Equipment: none
Starting position: Standing, arm in waiter’s position, elbow bent at 90 degrees
Clinical goal: Strengthen the serratus anterior muscle to stabilize the scapula
Also known as: scapular strengthening, serratus anterior exercise, arm elevation in waiter’s position

Precautions

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

acute shoulder pain
severe shoulder instability

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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.