Also known as: scapular protraction plank, protraction plank, scapula plank, scapular plank, protracted plank

What is Straight arm protractive scapula plank?

The straight arm protractive scapula plank is an easy bodyweight plank variation that emphasizes scapular protraction to strengthen the core and upper-back stabilizers. It primarily targets the core while training scapular mobility and shoulder stability - suitable for beginners building foundational control.

How to Do Straight arm protractive scapula plank

  1. Set high plank: Begin in a high plank with arms straight, shoulders stacked over wrists, feet hip-width. Keep body in a straight line from head to heels.
  2. Brace core: Tighten your abdominal and glute muscles to prevent sagging. Maintain neutral spine and avoid arching the lower back throughout the movement.
  3. Protract scapula: Push the floor away by spreading shoulder blades apart and rounding the upper back slightly, fully protracting the scapula while keeping arms straight and elbows locked.
  4. Hold position: Hold the protracted plank for 10-30 seconds, breathing steadily. Keep hips level and avoid letting the chest sink or elbows bend during the hold.
  5. Release safely: Slowly relax scapular protraction, return shoulder blades to neutral, then lower knees or step back. Rest and repeat for sets as needed.

Muscle Groups

Core

Description

Start in a high plank position with your arms straight and shoulders stacked over your wrists. Push the floor away by rounding your upper back and spreading your shoulder blades apart — that’s the protraction. Hold this position while keeping your core tight and body in a straight line. Don’t let your chest drop or your elbows bend.
Movement Group: Core
Equipment: None (bodyweight only)

Progressions and Regressions

Frequently Asked Questions

What are the benefits of this exercise?

This plank improves scapular strength and mobility, reinforces core stability, and enhances shoulder protraction control. It's low-impact and accessible for beginners, helping reduce shoulder impingement risk and build a foundation for more advanced pressing or plank variations.

What common mistakes should I avoid?

Avoid letting hips sag, elbows bend, or chest drop; these compromise core and scapular engagement. Also don't shrug shoulders or force protraction through the neck. Focus on controlled push-away from the floor with neutral spine and steady breathing.

How can I progress or modify this exercise?

Modify by performing on knees or reducing hold time for beginners. Progress by increasing hold duration, adding shoulder taps, performing elevated-feet planks, or transitioning to scapular push-ups and full planks for greater strength and shoulder control.