Elevation Depression

Elevation and depression refer to the upward and downward movement of the shoulder blades and are an effective exercise for strengthening the muscles around the shoulders and upper back. During elevation, the shoulder blades are pulled upwards, while during depression, they are actively pressed downwards. These movements primarily work the trapezius and rhomboid muscles.

Elevation and depression can be integrated into various exercises, such as pull-ups or dips, to improve shoulder control and stability.

Elevation Depression - the correct execution

Start from standing position
Keep your arms stretched upwards
Pull your shoulders down (depression)
Pull your shoulders up towards your ears (elevation)

Which muscles are trained by Elevation Depression?

Build strength and muscle with a plan for your level.

Want to get stronger without putting every workout together yourself? The DIE RINGE app adapts exercises and progressions to your level and equipment. Open the app, start training and track your progress.

Train with DIE RINGE

Over 1000 five-star reviews on App Store and Google Play.

Similar exercises to Elevation Depression

Protraction Retraction

Protraction and retraction describe the forward and backward movement of the shoulder blades (scapulae). During protraction, the shoulder blades move forward, away from the spine, which is important in exercises like push-ups or planks. Retraction pulls the shoulder blades back towards the spine, as seen in bent-over rows or pull-ups. Both movements are essential for the stability and mobility of the shoulder joints.

This could also be interesting

Free Calisthenics Workout Plan: Beginner & Pro Routines

Create Your Perfect Calisthenics Workout Plan! Free PDF Plan for Beginners & Advanced. Exercises, Tips, and Routines for Visible Progress.