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Key Timestamps:
0:00 Why Working the Serratus Anterior is Essential
1:06 Serratus Anterior Anatomy
1:36 Movement 1 Scapular Protraction
2:04 Exercise 1 Scapular Protraction (Cable Version)
2:54 Exercise 1 Scapular Protraction (Free Weight / Dumbbell Version)
3:29 Exercise 1 Scapular Protraction (Bodyweight Version)
4:06 Exercise 1 Scapular Protraction (Resistance Band Version)
4:46 Movement 2 Scapular Abduction / Lateral Rotation
5:18 Exercise 2 Scapular Abduction (Cable & Resistance Band Version)
5:40 Exercise 2 Scapular Abduction (Free Weight / Dumbbell Version)
5:56 Exercise 2 Scapular Abduction (Bodyweight Version)
6:12 Movement 3 Scapular Upward Rotation
7:03 Exercise 3 Scapular Upward Rotation (Cable & Resistance Band Version)
7:34 Exercise 3 Scapular Upward Rotation (Free Weight / Dumbbell Version)
7:51 Exercise 3 Scapular Upward Rotation (Bodyweight Version)
8:41 The Next Level Serratus Anterior Online Resistance Training Programs
9:24 FitnessTip Friday & Social Media

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The serratus anterior is one of the most overlooked, underappreciated, and underdeveloped muscles in the body. Not only is it extremely important functionally, as a major factor behind shoulder health and scapular mobility, and your ability to effectively work the rest of your upper body… but it’s also essential for a wellrounded physique. In the front, the serratus anterior frames your obliques and abs, making your core look extra shredded, and in the back, because the posterior aspect of the serratus anterior lies underneath the latissimus dorsi and pushes out on them, it’s actually a big contributor to how big and wide your upper back looks!

However, even the small percentage of people who do intentionally work the serratus anterior, will generally only work 1 of its 3 movements, leaving major gains on the table. But in this video I’m going to show you how to effectively target all 3 movements using any equipment, or even just your bodyweight!

First, we have to understand the underlying anatomy.

The serratus anterior is a large muscle that wraps around the upper core from back to front. It's muscle fibers insert on the costal surface of the scapula (the underside of the shoulder blade), all along its medial border, and then attaches on ribs 1 8 or 9, which show up as those fingerlike muscles that frame your obliques and abs.

Since its origination points on the ribs are all anterior or in front of their insertion points along the scapula, when the muscle fibers contract or shorten, one of the things they do is pull the scapula forward, pressing it tight against your back and moving the whole shoulder girdle forward. We call that scapular protraction, which is the first movement we’re going to hit!

(See video for exercise demos with cables, free weights, resistance bands, and bodyweight workouts)

The serratus anterior insertion points are also more lateral than their originations. So, when they contract, they pull the scapula and shoulder girdle out to the side. We call that scapular abduction, or scapular lateral rotation, which is the second movement we’ll exercise!

Finally, when the serratus anterior muscle fibers contract they also pull at an angle that rotates the scapula upwards, which is conveniently called scapular upward rotation, which there are two different ways to work. One is to perform scapular protraction with your shoulders angled upwards, and the second is to raise your arms. The first does a better job of isolating the serratus anterior, but the second does a better job of hitting full range of motion. So I developed an exercise that combines both strategies!