- Scapular retraction followed by external rotation 3 sec eccentric and protract
No lats or upper traps
- Pushups
Head level or above
Shoulders retract / protract
Little to no lat activity
- Face pulls with external rotation bias (palms facing each other)
Flare elbows out
Retraction if shoulder blades
- External rotation punches
4-5 a week
Serratus exercises
Mid trap movement