Cable Seated Scapular Retraction

Sit at a lat pulldown machine and adjust the knee pad to secure your legs firmly in place.

Grasp the wide bar with an overhand grip slightly wider than shoulder-width, keeping your arms straight.

Sit tall with an upright chest and gently depress your shoulders away from your ears.

Initiate the movement by drawing your shoulder blades down and back without bending your elbows.

Hold the fully retracted position briefly, feeling your upper back muscles engage.

Slowly release your shoulder blades back to the starting position in a controlled manner.