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.

Protraction Retraction - the correct execution

Start from standing position
Keep your arms extended in front of your body
Push your shoulders forward and make a round back (protraction)
Pull the shoulder blades together at the back (retraction)

The exercise Protraction Retraction is intended to be used as a technique, warm up exercise.

Which muscles are trained by Protraction Retraction?

Secondary trained muscles for Protraction Retraction

Serratus Anterior - The serratus anterior muscle, also known as the anterior serratus muscle, is a muscle that runs along the sides of the ribs and attaches to the inside of the shoulder blade. It helps move the shoulder blade forward and outward and fix it against the chest wall. This is particularly important for movements such as bringing the arm forward or lifting the arm overhead. The serratus anterior muscle also plays a crucial role in stabilizing the shoulder during pushing or striking actions.
Upper Back - The muscles in the upper back, including the trapezius and rhomboid muscles, help move and stabilize your shoulders. They pull the shoulder blades together and support posture.

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.

Similar exercises to Protraction Retraction

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.

Read article

This could also be interesting

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!

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!