How to Strengthen Periscapular Muscles

A man is training his shoulders.
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Your shoulder joint allows your arm to move or hold still. The periscapular muscles lend strength to your shoulder during movements and help stabilize your shoulder when still. The scapula, your shoulder blade, also moves during shoulder joint movement. The periscapular muscles stabilize and move the scapula for endurance and strength activities.


Step 1

Sit with your legs extended in front of you.

Step 2

Place your feet on the middle of your exercise band. Hold one end of the band in each hand.

Step 3

Lean forward over your legs and position your hands near your ankles.

Step 4

Exhale and sit up tall. Pull your hands and the band to the sides of your waist. Squeeze your shoulder blades together as you pull back on the band.

Step 5

Inhale as you slowly release your hands to start position and repeat.


Step 1

Stand tall. Hold a dumbbell in each hand with your arms straight at your sides. Face your palms toward your body.

Step 2

Exhale and lift your shoulders toward your ears.

Step 3

Inhale and release your shoulders to start position.

Step 4

Repeat the lifting and lowering of your shoulder blades.

Wall Pushups

Step 1

Stand facing a wall with your feet approximately 2 feet from the wall.

Step 2

Place your hands on the wall at a shoulder's distance apart. Point your fingers toward the ceiling.

Step 3

Inhale and bend your elbows, lowering your body toward the wall.

Step 4

Exhale and straighten your arms, returning to the start position.

Things You'll Need

  • Rubber exercise resistance band

  • Pair of 3- to 20-pound dumbbells

  • Wall


Use a dumbbell weight that you can comfortably shrug eight to 12 times. Increase the weight if you can perform more than 12. Decrease the weight if you cannot perform eight shrugs.

Wrap the resistance band around your hands if you do not have enough tension in the band at the start of the row.

Warm up for at least five minutes before working out with dynamic movements like jogging on the spot and jumping jacks. Cool down after your workout with static stretches.


Strength training requires a day of rest between workouts.