Scapular Protraction / Serratus Punches With Dumbell
This exercise focuses on strengthening the serratus anterior by protracting the shoulder blades while holding a weight.
Instructions
- 1Lie on your back with a weight in hand.
- 2Extend your arm towards the ceiling.
- 3Protract your shoulders forward while keeping your elbow straight.
- 4Lower back down in a controlled motion.
- 5Repeat for the desired number of repetitions.
Programming Recommendations
We recommend performing 3 sets of 10 repetitions, once or twice daily unless directed otherwise by your healthcare provider.
Create Your Own HEP
Want to create a personalized home exercise program with this and other exercises?
Sign Up NowRelated Exercises
Scapular Retractions
This exercise involves moving the shoulder blades back and down to strengthen the upper back.
Elastic Band Rows
This exercise strengthens the shoulder and upper back by pulling an elastic band towards the body.
Shoulder External Rotation With Resistance
This exercise focuses on strengthening the shoulder through external rotation using an elastic band.
About This Exercise
This exercise is particularly effective for addressing Shoulder Impingement Syndrome, Rotator Cuff Tendinopathy, Shoulder Strain/Sprain. Always ensure proper form when performing this exercise to maximize benefits and minimize the risk of injury. If you experience pain during this exercise, stop immediately and consult your healthcare provider.
Professional Guidance
For optimal results, consider working with a physical therapist or other qualified healthcare provider who can ensure proper exercise form and progression. They can also adjust the exercise parameters to your specific needs and condition.