6 Serratus Anterior Exercises You Can Do at Home

The serratus anterior muscle connects your shoulder blade (scapula) to your rib cage. Known as "the boxer's muscle" and "big swing muscle," the serratus anterior aids with shoulder movement. It is located in the upper back below the shoulder blades, along the thoracic wall, and on the surface of the medial border of the scapula. Its primary function is to assist with the upward rotation of the scapula.

Dysfunction of the serratus anterior can cause scapular winging, a rare condition in which the shoulder blade is pulled away from the thorax, making upper-body movements difficult. Serratus anterior strengthening exercises are designed to fortify weak serratus anterior muscles and can help prevent winged scapula.

There are several notable benefits to practicing serratus anterior exercises.

1. 1. Serratus anterior exercises can help improve overhead mobility. Reaching above your head is necessary for a variety of athletic movements as well as daily movements. Serratus anterior activation improves protraction and flexion of the shoulder muscles for improved scapular stabilization and thoracic spine mobility.
2. 2. Serratus anterior exercises can help improve shoulder health. A weak serratus anterior can lead to an increase in back pain and shoulder pain—especially in the rotator cuff tendons. Regular activation of the serratus anterior can help build strong shoulder muscles and healthy shoulder joints.
3. 3. Serratus anterior exercises can help prevent injury. A strong serratus anterior can help prevent shoulder impingement and rotator cuff tear.

Consider some of the best serratus anterior exercises.

1. 1. Bear crawls: The bear crawl is a bodyweight mobility exercise that can increase your heart rate, burn calories, and build your core strength. To do the bear crawl, place your hands and feet on the floor shoulder-width apart with your body facedown. Crawl forward with an alternating movement pattern, moving your right leg as you move your left arm and your left leg as you move your right arm. With proper form and regular practice, bear crawls can build your upper- and lower-body strength.
2. 2. Scapular push-ups: Also known as the push-up plus, scapular push-ups use a small range of motion to strengthen the scapular muscles. To practice scapular push-ups, start in the standard push-up position or high plank position. Keeping your back in a straight line and without bending your elbows, slowly squeeze your shoulder blades together and apart to move your upper body up and down slightly.
3. 3. Scapular pull-up: Scapular pull-ups are an upper-body workout that uses a smaller range of motion than a regular pull-up to activate your shoulders and back muscles. When performed properly, scapular pull-ups lead to increased upper-body strength. The primary muscle groups targeted by scapular pull-ups include the lats, trapezius, rhomboids, and serratus anterior muscles. To perform a scapular pull-up, start in a dead hang position with your elbows slightly bent. Perform a reverse shrug to squeeze your shoulder blades together and slightly lift your body upwards. Hold at the top position before you lower back to the start position.
4. 4. Dumbbell pullover: The dumbbell pullover is a weightlifting exercise that targets your pecs and lat muscles. Perform the dumbbell pullover exercise by grabbing a single dumbbell and lying back on a flat bench. Keep your lower back in contact with the bench and engage your core. With straight arms, extend the dumbbell above your chest. Carefully lower the dumbbell behind your head before returning it to the starting position above you. Repeat for your desired amount of repetitions.
5. 5. Wall slides: To perform wall slides, stand upright with your feet shoulder-width apart and your back flat against a wall. Raise your arms against the wall and bend your elbows at a 90-degree angle. The line from your armpit to your elbow should be parallel with the floor. The back of your hands should be touching the wall. Slowly bend your knees, maintaining contact with the wall, until your knees are bent at a 45-degree angle. While you bend your knees, extend your arms so that they're completely straight above your head. Hold for five seconds at the bottom of the movement. Return to the starting position and repeat for the desired amount of reps.
6. 6. Band pull-aparts: Band pull-aparts are an isolation exercise designed to target muscle groups in your shoulders and upper back. By building upper body strength and stability, band pull-aparts can prepare you for more challenging compound exercises like bench presses, pull-ups, and deadlifts. Perform band pull-aparts by holding a resistance band with a shoulder-width grip. Keep your arms straight as you pull the resistance band laterally, extending both arms to either side.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

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