Retract the Scapula?

avega17

Member
Should you hold the scapula in a retracted position for all back exercises? I have tried both ways, sort of mixed. At the eccentric portion I would let go of the retraction, then retract again before pulling to work those muscles as well. I know holding them in an isometric retraction is hitting them as well. What is optimal and better for shoulder health and back development?

Thanks.
 
Personally, I protract on the eccentric portion and retract on concentric for my rowing movements so I can get a deeper range of motion on them.
 
depends. heavy rowing i keep them in place. pullups and facepulls i let them move.
 
Wouldn't allowing the scapula to raise up at the end of the eccentric part of a pullup remove the tension from the back muscles? Don't have a bar near me to try it out, but it makes sense in my head.
 
PILL said:
Wouldn't allowing the scapula to raise up at the end of the eccentric part of a pullup remove the tension from the back muscles? Don't have a bar near me to try it out, but it makes sense in my head.
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You can allow the scap to move and keep tension on the lats. The mistake that most people make is to go into scapular elevation.
 
Depends. When I train back on bench day I keep my scap retraction like I would while benching. On deadlift day I let them amble about. There are wrong ways to go about it, as Rodja mentioned. But I believe there should be a mix of the two styles you mentioned.
 
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