6 Easy Serratus Anterior Exercises For Scapular Protraction

The serratus anterior is a crucial muscle that helps stabilize the scapula (shoulder blade) and facilitates proper shoulder movement. Strong and active serratus anterior muscles are key to a healthy shoulder, as they support scapular protraction (moving the shoulder blade forward), which is important for activities like punching, reaching, and pushing.

In this article, we’ll go over 6 easy serratus anterior exercises for scapular protraction that you can do at home or at the gym. These exercises will help strengthen your serratus anterior, improve shoulder health, and enhance overall upper body mobility.

Why Is Scapular Protraction Important?

Scapular protraction occurs when the shoulder blades move away from the spine and forward along the rib cage. This movement is essential for many everyday activities, including throwing, lifting, and even simple tasks like reaching for an object on a shelf. The serratus anterior is responsible for this motion, and strengthening it can lead to better shoulder function, reduced risk of injury, and improved posture.

A weak serratus anterior can contribute to scapular winging, which is when the shoulder blade protrudes abnormally. Strengthening this muscle ensures proper alignment of the shoulder and prevents issues that can arise from weak or inactive muscles.

Now, let’s dive into the best serratus anterior exercises to target scapular protraction.

Scapular Push-ups

Scapular push-ups are one of the simplest and most effective ways to activate your serratus anterior while improving shoulder stability and mobility.

How to Perform:

1. Start in a standard push-up position with your hands placed slightly wider than shoulder-width apart.
2. Keep your arms straight but allow your chest to drop toward the ground as you lower your body.
3. As you push your body up, focus on protracting your shoulder blades (pushing them away from your spine).
4. Perform 3 sets of 10-12 reps.

Why It Works:

Scapular push-ups directly target the serratus anterior by emphasizing scapular protraction. This exercise also engages the chest, shoulders, and core, offering a full-body workout.

Dumbbell Pullover

The dumbbell pullover is an excellent exercise for targeting the serratus anterior, especially when focusing on the scapular movement. It also engages the chest and lats, helping to improve overall upper body strength.

How to Perform:

1. Lie on a bench with a dumbbell held above your chest with both hands.
2. Slowly lower the dumbbell behind your head while keeping your elbows slightly bent.
3. Focus on the motion of your scapula as you pull the dumbbell back to the starting position, making sure to engage your serratus anterior.
4. Perform 3 sets of 10-12 reps.

Why It Works:

This movement helps stretch and strengthen the serratus anterior, and focusing on the scapular protraction as you pull the weight back improves scapular mobility and stability.

Wall Slides

Wall slides are a simple but effective exercise to activate the serratus anterior while improving shoulder mobility and posture. This exercise also targets the upper traps and rotator cuff muscles.

How to Perform:

1. Stand with your back against a wall and place your arms against it in a “W” position (elbows bent, hands near your head).
2. Slowly slide your arms up the wall, maintaining contact with the surface.
3. Focus on protracting your scapula as your arms move upwards.
4. Slowly return to the starting position.
5. Perform 3 sets of 10-12 reps.

Why It Works:

Wall slides are fantastic for activating the serratus anterior by emphasizing the upward rotation and protraction of the scapula. They also help improve overall shoulder mobility and flexibility.

Plank to Downward Dog

The plank to downward dog transition is a dynamic movement that engages the serratus anterior, shoulders, and core. This exercise also helps improve flexibility in the upper body.

How to Perform:

1. Start in a high plank position with your hands under your shoulders and your body in a straight line.
2. Push your hips up toward the ceiling, transitioning into the downward dog position.
3. As you do this, focus on protracting your shoulder blades, pushing them away from your spine.
4. Hold for a moment at the top, then return to the plank position.
5. Perform 3 sets of 10-12 reps.

Why It Works:

The plank to downward dog movement is a great way to activate the serratus anterior while improving shoulder mobility and flexibility. The scapular protraction that occurs during this exercise targets the muscle directly.

Overhead Reach with Resistance Band

Using a resistance band for overhead reaches can be a great way to activate the serratus anterior while improving scapular stability and protraction.

How to Perform:

1. Anchor a resistance band to a sturdy surface at about chest height.
2. Hold the band with both hands and step back to create tension.
3. With arms extended in front of you, slowly raise your arms overhead while protracting your scapula (pushing your shoulder blades forward).
4. Return to the starting position and repeat.
5. Perform 3 sets of 12-15 reps.

Why It Works:

This exercise uses the resistance band to strengthen the serratus anterior, focusing on scapular protraction during the overhead motion. It also helps enhance shoulder stability.

Cat-Cow Stretch (Scapular Focus)

While primarily a mobility exercise, the cat-cow stretch can be modified to focus on scapular protraction, which activates the serratus anterior. This movement also helps improve overall spinal flexibility.

How to Perform:

1. Start on all fours with your hands under your shoulders and your knees under your hips.
2. On an inhale, arch your back and look upward (cow position).
3. On an exhale, round your back, pushing your shoulder blades apart as you engage the serratus anterior (cat position).
4. Repeat the movement for 10-12 reps.

Why It Works:

By focusing on the scapular motion during the cat-cow stretch, you can engage the serratus anterior and improve its activation. This exercise also promotes spinal mobility, which is beneficial for overall body movement.

Conclusion

Incorporating these 6 easy serratus anterior exercises for scapular protraction into your workout routine will help improve shoulder mobility, stability, and overall function. Whether you’re an athlete, someone looking to prevent shoulder injury, or just aiming for better posture, strengthening the serratus anterior is essential for optimal shoulder health.