The scapula is an often-overlooked part of your anatomy, yet it is the driving force of upper body performance. Beyond being a mere bone in your body, the scapula is responsible for the fluidity of your shoulder movements in every workout. It also plays a key role in many daily activities. Building strength around your scapula will give you a rock-solid foundation on which you can develop athletic prowess.

What is the scapula?

The scapula is more commonly known as the shoulder blade. It is a flat, triangular bone in the upper back, on either side of the spine. It connects the humerus (upper arm bone) with the clavicle (collarbone) and provides a solid foundation for the shoulder joint. The function of your scapula is to support the muscles and tendons that control the movement of the shoulder, contributing to overall upper body mobility and stability.

In everyday life, your scapula facilitates a wide range of routine movements. Reaching for items on a shelf and typing on your computer are good examples of daily activities that involve the scapula. But lifting a heavy bag of groceries or sharing a hug also relies on your shoulder blade for seamless, pain-free movement. 

How Does Your Scapula Impact Exercise?

Given your scapula's role in everyday movements, it's no surprise that it also takes the spotlight during your training sessions. It functions as a stabiliser during dynamic movements but also contributes to shoulder strength and helps prevent injuries. Consider your scapula to be the anchor for exercises like bench presses and rows, ensuring proper form and control. 

Beyond stabilising, the scapula facilitates arm rotations, shoulder flexibility, and overall upper-body coordination. Neglecting scapular engagement could lead to imbalances in your upper body and affect your overall athletic performance. 

What Are Your Scapula Muscles?

Your scapula is connected to an intricate network of intrinsic, extrinsic and stabilising muscles. Understanding what these muscles are and the role they play in your upper body anatomy is crucial for effective strength training:

Intrinsic muscles

The intrinsic muscles of the scapula are primarily responsible for fine-tuning the movements and stability of the shoulder joint. 

• Subscapularis

• Supraspinatus

• Infraspinatus

• Teres minor

Extrinsic muscles

These muscles play a role in larger movements involving the scapula, such as shoulder blade retraction, elevation, and rotation.

• Trapezius

• Rhomboids (major and minor)

• Serratus anterior

• Levator scapulae

Stabilising muscles

They contribute to overall shoulder stability, assisting in pushing, pulling, and lifting movements.

• Pectoralis minor

• Latissimus dorsi

• Teres major

• Deltoids

Scapula Strengthening Exercises

Training the muscles attached to the scapula is fundamental for good shoulder health, injury prevention and overall upper-body function. The following exercises target the scapula and its muscles effectively.

YTWLs

With a light Dumbbell in each hand, form the letters Y, T, W and L to engage your whole shoulder girdle. Focus on controlled movements. This should activate and strengthen the muscles attached to your scapula, improve shoulder function and reduce injury risk.

Scapula wall slides

Stand with your back against a wall with your arms at shoulder height. Bend at the elbow and bring the backs of your hands towards the wall. Slide them upwards, focusing on scapular retraction and maintaining contact with the wall. This exercise targets the trapezius and rhomboids. 

Med ball circles against a wall

Stand with a Medicine Ball in one hand and press it against the wall. Make controlled circles in both clockwise and counterclockwise directions. This exercise combines strength and coordination whilst also challenging your upper body mobility. 

Scapular pull-ups

Start in a dead-hang position on your pull up bar. Pull your shoulder blades down towards your waist, squeezing your upper back muscles. Your arms should remain long with only a slight bend at the elbow as you pull your shoulder blades down. Scapular pull-ups help build overall upper body strength. 

Side-lying external rotations

Perform controlled external (away from the body) rotations with a dumbbell or fractional plate to activate the muscles around the scapula. This movement builds stability and reduces the risk of shoulder injuries.

Side-lying shoulder internal rotations 

Use a dumbbell or fractional plate for internal (towards the body) rotations. This exercise helps to balance shoulder muscle development, prevent imbalances and enhance overall scapular stability for a resilient upper body.

By including these targeted exercises into your routine, you work towards improving your workout performance and daily movements. Let’s show your scapula the love it deserves!

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Tags: Exercise Type > Strength