Purpose
Improve scapular protraction control during arm movement
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When
- At home
- Before climbing sessions
- As part of a shoulder activation sequence
- After mastering Scapular Circles
Starting position
- Very light band anchored behind at chest height
- Stable standing stance
- Feet grounded
- Pelvis slightly tucked
- Ribs down
- Arm extended in front (~90–120°)
Execution
Push the hand forward as if lengthening the arm
Allow the scapula to move forward smoothly
Keep the shoulder relaxed throughout
Avoid elevation toward the ear
Key cues
- Movement comes from the scapula
- Arm stays relaxed
- Shoulder does not rise
- Smooth forward reach
- Control throughout the range
Dosage
2 sets × 6–8 reps per arm
RPE ~2–3/10
Rest 30–40 s
Important
- Use a very light band
- This should not feel fatiguing
- Focus on control, not effort