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)

The exercise Elevation Depression is intended to be used as a technique, warm up exercise.

Which muscles are trained by Elevation Depression?

Secondary trained muscles for Elevation Depression

  • Side Delts - The lateral part of the deltoid muscle, also known as the lateral shoulder, is located on the outside of the shoulder. It is the main muscle responsible for lifting the arm sideways. The lateral shoulder is particularly active when the arm is extended away from the body, such as during lateral raises or lifting objects to the side. It plays a key role in arm abduction and shoulder stabilization.

  • Neck - The neck muscles move your head in all directions and support important structures such as blood vessels and nerves that run between your head and chest.

Calisthenics training, developed by sports scientists and optimized by smart algorithms, for your best workout.

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

Download on Google PlayDownload on the App Store

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.

Read article

This could also be interesting

Dips am Barren

Complete Calisthenics Skills List – 40+ Exercises from Beginner to Pro

Which calisthenics skills should you learn first? And which ones will really help you progress? In this article, you’ll find a complete list of over 40 exercises – from the very basics to the toughest moves for professionals. Each exercise comes with instructions, so you can immediately integrate them into your training.

Pauls calisthenics body transformation before and after

Calisthenics Body Transformation – How to Build a Strong, Lean, and Athletic Physique

Transform your body with Calisthenics! Build muscle, burn fat & achieve a shredded physique with bodyweight training. See real before & after results!

best Fitness Apps

The Best Fitness Apps in 2025: Our Top 10 Recommendations

Don’t miss the best fitness apps of 2025: surprising favorites, free options, and perfect tools for your workouts. Find the ideal app today!