Retraction and protraction scapular

Move the shoulder through a comfortable range while keeping the elbow and shoulder blade stable when the variation requires it. Control the return phase especially carefully. Keep the same range from repetition to repetition instead of speeding up as you fatigue. Breathe continuously and end the set before technique starts to break down.

Choose a resistance that lets you preserve technique from start to finish. You should feel most of the work in middle and lower trapezius, lats and neck and upper trapezius; if you feel sharp pain, joint pinching or a clear loss of control, reduce the load or range and stop if symptoms persist.