5 Effective Exercises For Subscapularis Muscle Strengthening

Updated March 2024

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The subscapularis muscle is an extremely powerful and massive muscle that is triangular and the strongest of the four muscles that make up the rotator cuff. It is located on the front of the shoulder blade and works beside the supraspinatus, infraspinatus, and teres minor for internal rotation while assisting in adducting the humerus. The subscapular nerve supplies blood to the muscle and works in parallel for healthy rotator cuff functioning. Rotator cuff muscles are highly critical in shoulder movement and help to ensure joint stability.

If you are looking to strengthen your shoulders or focus on the subscapularis muscle specifically, there are some great, effective exercises you can do that really work wonders for this part of the anatomy. Whether you are seeking pure muscle strength or even just to tone these muscles, read on for some effective actions to optimize these muscles. This article is loaded with powerful tips to help you!

Anatomy of the Subscapularis Muscle

This muscle works on a very different type of pull because of its location near the coastal scapular surface. Some fibers intersect the muscle and attach to ridges on the bone. These fibers pass through a subscapularis tendon that is inserted into a part of the humerus and the rear part of the shoulder joint capsule. 

When your subscapularis muscles are weak, many issues can occur, which can cause potential impingement of other muscles. Additionally, this can create pressure and lead to a further tear. These muscles become even more important as we get older and age-related degeneration becomes more common.

What are the Benefits of Having Strong Subscapularis Muscles?

The benefits of having strong subscapularis muscles are numerous because the shoulders help to keep our bodies aligned. This core set of muscles centers the head during movements of the arms/shoulders. Strengthening exercises of these muscles helps to improve the movements of the neck and shoulders and our ability to support our head.

Alignment

When our bodies are in alignment, our joints, muscles, and bones are a lot more balanced, which minimizes the stress on specific body parts. When we are more in equilibrium, it reduces the risk of injury. As a bonus, good alignment helps to improve internal organ functions and can increase our overall health. Even sitting, standing, and sleeping are daily activities that rely on the quality of our body’s alignment and ensure we have a healthy direction of external rotation.

Improved Posture

Good posture is extremely important and rarely gets enough focus. By sitting and standing properly, we introduce quite a few benefits to help make considerable improvements to our bodies. Breathing can be a lot more efficient as a straighter spine allows the lungs to be more open for more expansive and deeper breathing. Over time, you can increase your energy levels as you better support your muscles with increased oxygen flow. 

Good posture can also improve digestion, as the movement of food and waste can flow more efficiently. Sometimes, even standing up straight can project confidence, which can be very helpful in social and professional situations. As a downstream effect, this can also help with mental health, which reduces stress and anxiety.

Injury Prevention

Since the subscapularis muscle is one of the main rotator cuff muscles, there is a heavy dependency on supporting the shoulder joint. Strengthening these muscles aids in preventing rotator cuff injuries, which include strains and tears. These unfortunate injuries can be quite common in older adults and those who continue to repeat overhead movements. 

Not only can shoulder pain also be a pain in the neck, but it can also affect our personal life, productivity, and ability to work. Injury prevention can be a huge contributing factor towards reducing healthcare costs as the treatment of these injuries can add significant financial and time challenges to our lives. 

And best of all, we can improve our quality of life since injuries can affect our happiness and mental health. Lastly, some injuries can be fatal, and strengthening our muscles and flexibility can help to reduce the severity of pain.

What Equipment Do You Need?

There are plenty of exercises available to strengthen your subscapularis muscles, so equipment is not always required. For some of the more advanced movements, a weight bench, pull-up bars (affiliate link), and dumbbells (affiliate link) can add variety and intensity as well as variety. Your favorite retail stores sell resistance bands, exercise equipment of all kinds, and weights that can accommodate these strengthening exercises.

How Do You Strengthen the Subscapularis Muscle?

There are a plethora of subscapularis exercises that can be performed to strengthen these muscles while maintaining good health in your shoulder joint and proper shoulder internal rotation. Most of these exercises can also be done as the starting position begins with laying on your stomach. Over time, you can increase the repetitions and even increase the amount of weight.

1. Squeezing Shoulder Blades

This is also known as scapular retraction and can be performed with your back against a wall. Stand with a ball in between your shoulder blades and squeeze the ball with your blades, hold for a few seconds, and repeat. 

From this exercise, your upper back muscles can continue to be strengthened while improving your posture. It is important to do these exercises slowly and through very controlled movements. Also, be mindful and avoid shrugging your shoulders or putting unnecessary strain on your neck.

2. Pull-ups

This is a fiery, powerful exercise that can blast all of the muscles in your upper body. It also targets the subscapularis muscles. If this is a new exercise for you, you may need to start with some kind of assistance to hang from a bar. If possible, try hanging from a pull-up bar that can support your body weight with your palms forward while ensuring your shoulder blades remain down. 

Pull your body up as much as possible with the goal of your chin reaching the bar. You may not be able to pull up completely, so put in as much effort as possible, slowly lower yourself back down, and avoid straining. Try to keep your legs together and straight, if possible. This exercise will also power most of your other back and other rotator cuff muscles.

3. Flies

This exercise is more beneficial when you can keep your shoulders relaxed while ensuring you do not arch your back. In doing this movement correctly, you will target the muscles, which can help to prevent subscapularis injuries. 

Lay flat on a bench with your feet on the floor. You can start this exercise without weight, and as you become more comfortable, add light dumbbells. Put your hands above your chest (with or without the weights) and have your palms face each other. Ensure you have a slight bend in your elbows and slowly lower your arms to your sides until they are in parallel with your shoulders. While in this position, squeeze your chest together and slowly return to the starting position.

4. Planks

Since the pandemic, planks have become one of the most well-known, common exercises at home, in the gym, and anywhere else you can get in a workout. Not only does this classic challenge work the midsection and abs by engaging your core, but it also strengthens the subscapularis muscles. 

While in the position where you would normally do push-ups, form a straight line with your hands directly under your shoulders with your toes on the ground. While engaging your core muscles and breathing properly, hold this position until it starts to feel uncomfortable. Once you are ready to return to your normal position, slowly lower your knees to the ground and begin to relax while continuing to focus on proper breathing.

5. Resistance Band Exercises

Resistance bands offer a ton of efficient workout options, which include bicep curls, rows, and squats, and can be used to target the subscapularis muscles specifically. Once you select an appropriate resistance band for your needs, secure it to something strong, like a doorknob. 

Stand or sit in a position that allows you to execute the exercise while focusing on good form and alignment. Grasp the band and keep your elbows close to your sides. Engage the muscles and ensure you are breathing properly and evenly. Repeat as needed.

What Are the Signs of a Weak Subscapularis Muscle?

At times, you will see signs of a weak subscapularis muscle that can include pain, instability, and weakness. You may experience shoulder pain in the front, most likely when you reach or lift. A limited range of motion, weaknesses, and even poor posture can also be indicators of deficiencies in this muscle group. 

It is important to monitor your range of motion as a subscapularis tendon injury can affect your flexibility. By starting with your elbow bent, try straightening and bending, and repeat in cycles to determine if you have any pain. Once you complete the injured side of your body, it is also helpful to check your other arm as well to ensure uniform balance. 

At times, rotator cuff tears can go undetected and may continue to get worse and even affect the upper arm bone.

Final Thoughts

In conclusion, the subscapularis muscles contribute to our general structure and have a big effect on our neck and head movements. It is very important to ensure that these muscles are properly conditioned for both strength and flexibility. Finding a good beginner workout routine either at home or the gym is important, especially in parallel with an effective cardio workout. In addition to exercising and working out, we should all ensure we follow a healthy lifestyle.

Frequently Asked Questions

What exercise works subscapularis?

One powerful aforementioned exercise that works the subscapularis is internal rotation exercises. This is described in the steps above and can be performed daily to continue progress.

How do you isolate the subscapularis muscle?

This muscle is challenging to isolate as it works in conjunction with the other muscles in the rotator cuff and shoulder. You can perform movements that target the subscapularis to help strengthen it. The movements that incorporate resistance bands isolate the subscapularis muscle.

What helps subscapularis pain?

The old-fashioned principle of RICE (Rest, Ice, Compression, and Elevation) is a very practical and useful technique to minimize both the swelling and the pain resulting from subscapularis pain. There are other options, which include over-the-counter pain medications, such as ibuprofen or acetaminophen, and even physical therapy. Ice and heat can also be applied to these affected areas as this will aid in reducing inflammation and alleviating pain.

What is the best stretch for subscapularis?

The sleeper stretch requires you to lie on your side with your affected arm on top and your elbow bent at a 90-degree angle. Gently press on your forearm to stretch the back of your shoulder.

This article has been reviewed by our editorial board and has been approved for publication in accordance with our editorial policy.