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Top suggestions for Protraction and Retraction Exercises
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Intercostal Muscle
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barbend.com
The 9 Best Scapular Exercises (2026 Update) | BarBend
If you want to build resilient shoulders today and tomorrow — or if you just want to be strong overhead — find time for these exercises.
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Shoulder Protraction and Retraction
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Protraction and retraction of the scapula are movements that occur along the thoracic wall and are essential for upper limb function and overall shoulder mechanics. Protraction involves the scapula moving away from the spine and around the rib cage, as you’d see when reaching forward or pushing something away. The primary muscle responsible for this is the serratus anterior, which pulls the scapula anteriorly and laterally. Retraction is the opposite movement—drawing the scapulae back toward the
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