Supine Scapular Upward-Rotation Reach
activateshouldereasy
3 × 15 reps
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.
Muscles worked
Strengthens: serratus anterior, lower trapezius, upper trapezius
Part of a program
Part of Upper Body Posture Reset
This exercise is one move. Upper Body Posture Reset puts it in a plan — so you know what to do, in what order, and how much, week by week.
- Sequenced & dosed — the right exercises, in the right order, at the right volume.
- Progresses with you — difficulty ramps as you get stronger, not on a fixed calendar.
- Tracks your progress — see what's working and adjust over time.
See the program →
Free · start with Week 1, no assessment needed