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Cable Scapular Protraction

Primary target: Serratus Anterior (前锯肌)

Exercise Details

Equipment
Cable station + single handle
Sets & Reps
3 sets × 12-15 reps per side · rest 60 s
How to do it
Face the cable, one hand on the handle, arm straight forward; protract the shoulder blade to push the handle further from the body (like reaching for something); 1-second serratus squeeze at the end; return to retraction.
Common mistakes
Bending the elbow (becomes a press), rotating the torso, tiny range

Muscles Worked

Serratus Anterior

Other Exercises for the Same Muscle

Bench Press (Bottom-Drive Emphasis) · Push-Up Plus · Single-Arm Farmer's Walk

See the Serratus Anterior in the 3D anatomy tool →