Supine Scapular Upward-Rotation Reach

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Content last reviewed: 2026-07-14

Supine Scapular Upward-Rotation Reach demonstration

How to do it

Lie on your back with your knees bent and your arms pointing straight up toward the ceiling, thumbs leading.
Keeping the arms just off the floor and elbows straight, reach up and back overhead in the scapular plane.
Let the shoulder blades rotate upward around the rib cage rather than pinning them down.
Return under control, stopping before the ribs flare or the low back arches.

Form cues

Control the ribs without forcefully flattening the lower back.
Let the shoulder blades rotate upward rather than forcing them down.
Stop before shoulder pinching, rib flare or compensatory back arching.

Dosage

3 × 15 reps

Muscles worked

serratus anterior — anatomical illustration — serratus anteriorAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

lower trapezius — anatomical illustration — lower trapeziusAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

anterior deltoid — anatomical illustration — anterior deltoidAnatomical illustration derived from BodyParts3D, © The Database Center for Life Science, licensed under CC BY-SA.

Strengthens: serratus anterior, lower trapezius, rotator cuff, anterior deltoid, upper trapezius

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