Back · Bodyweight
Sitting Scapula Adduction
How to do the sitting scapula adduction, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- HorizontalPull
- Mechanic
- Isolation
How to do it
Sit tall with your arms out in front of you at chest height. Pull your shoulder blades back and together to draw your arms back, squeezing the mid-back, then return to the start under control without rounding forward.
- 1Your shoulder blades pinching together in the back
- 2The mid-back muscles doing the work, not the arms
- 3Chest opening as the blades retract
Common mistakes
- Shrugging the shoulders up toward your ears
- Bending the elbows to fake the movement
- Rounding the lower back or leaning back
Muscles worked
The sitting scapula adduction mainly works the mid traps, with the lower traps, rear delts, and upper traps assisting.
- Mid TrapsPrimary
- Lower TrapsSupport
- Rear DeltsSupport
- Upper TrapsSupport
- LatsMinor
- Upper AbsMinor
- External RotatorsMinor
Kovo programs the sitting scapula adduction for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.