If you’re like many, you don’t think too much about your shoulder blades, also called scapulae. You may not realize that scapular strengthening can improve your strength, function, and posture. And, because of this, you don’t know about two overlooked muscles to strengthen – the serratus anterior and the lower trapezius.

Or, maybe you do know all that. If so, it never hurts to review things.

I’m not going to go into great anatomical detail but I do want you to have a sense of how the shoulder is put together, how it works, and how to strengthen the serratus anterior and lower trapezius.

Note: This information is provided for education purposes only. If you are experiencing any shoulder or upper back issues, please consult your doctor.

Certainly, if you exercise, you’re probably already doing a bit of scapular strengthening, whether you call it that or not. Most tend to think of it in terms of shoulder exercises or upper back exercises, not scapular exercises. Because of this, they miss out on the benefits of focused scapular work.

Scapular strengthening has been associated with increases in shoulder strength and function. Studies have also shown improved posture with scapular strengthening.

Anatomy of the Shoulder

To get a general sense of how the shoulder is put together, put one of your hands on your opposite clavicle, or collar bone. If you follow the clavicle out towards the shoulder, you’ll find it attaches to a bony protrusion at the top of your shoulder which you can then follow around to a ridge on your scapula. The scapula lies over your ribs on your back and also forms the socket for the shoulder joint with the upper arm, or humerus. This is the framework for shoulder movement.

  • Front View of Shoulder
  • Rear View of Shoulder

Now, with your hand still on your scapula, move your free arm around. As your arm moves, your scapula will move too. There are actually 17 muscles attached to the shoulder blade that help it stabilize and move as needed for shoulder joint movement. We’re going to look at the two muscles most associated with scapular weakness.

Serratus Anterior

Serratus Anterior attaches on the underside of your scapula and fans out to the ribs above and below the shoulder joint. It stabilizes the scapula and also helps with upward rotation. You can easily work this muscle by getting into the same position that you use for pushups, either on the floor or against the wall.

Lower Trapezius

The trapezius is a fan shaped muscle that runs from your neck and upper back over to the shoulder joint. The upper trapezius activates when you shrug your shoulders or press overhead. The middle trapezius squeezes your shoulder blades together. And the lower trapezius pulls your shoulder blades down and in.

Most of us tend to be much stronger in the upper and middle portions than in our lower trapezius. Strengthening the lower trapezius stabilizes the scapula for better overhead movement of the arm.

Your shoulder blades might be hard to see and it’s even harder to scratch an itch between them. However, if you focus on two overlooked muscles to strengthen around them – serratus anterior and lower trapezius – you can improve your strength, function, and posture.

Stay fit!

For more plank exercises where you can incorporate scapular stabilization, try these three variations.