Scapular Mechanics

Completing the full reach at the bottom allows the shoulder blade to move through the full rowing pattern. At the bottom of each repetition, the shoulder blade should fully reach forward. At the top of the row, the shoulder blade is pulled back. The rowing motion should originate from the shoulder blade, not the arm. The endpoint of the pull is determined entirely by how far the shoulder blade can drive the movement, ending when the scapula has fully retracted and depressed. Horizontal abduction requires scapular abduction, scapular external rotation, and appropriate humeral participation. Pulling the shoulder blades down and back creates a slight arch in the upper back. Insufficient scapular horizontal abduction can limit shoulder abduction by preventing the scapula from supporting the humerus. Keeping the ribcage down prevents thoracic extension, which would otherwise reduce scapular range of motion. After rib cage mechanics are addressed, scapular and humeral alignment for horizontal abduction becomes the next target. If abduction remains limited after thoracic pressurization and horizontal abduction improve, scapular upward rotation becomes the next major target. Scapular retr…