Back · Stability Ball
Sitting Scapula Adduction on Stability Ball
How to do the sitting scapula adduction on stability ball, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Stability Ball
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Isolation
How to do it
Sit tall on a stability ball with arms out in front or to the sides. Without bending your elbows, squeeze your shoulder blades back and together, hold the pinch briefly, then release forward while the ball keeps your trunk engaged.
- 1Shoulder blades drawing back and together
- 2Mid-back muscles doing the squeeze, not the arms
- 3Core staying steady on the ball throughout
Common mistakes
- Shrugging the shoulders up toward your ears
- Bending the elbows to fake the movement
- Arching the lower back as you pinch
Muscles worked
The sitting scapula adduction on stability ball mainly works the mid traps, with the lower traps, rear delts, upper traps, and lower abs assisting.
- Mid TrapsPrimary
- Lower TrapsSupport
- Rear DeltsSupport
- Upper TrapsSupport
- Lower AbsSupport
- LatsMinor
- Lower BackMinor
- Upper AbsMinor
- ObliquesMinor
- QuadsMinor
- GlutesMinor
- External RotatorsMinor
Kovo programs the sitting scapula adduction on stability ball 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.