Where is the line between normal and Winged Scapula?

[Fiskevatten]

I think I've posted something similar in the past and I wasn't sure now where to post this.

Where do you draw the line between what is normal protruding shoulder blades and Winged Scapula?
I've getting more and more interested in developing my back and I actually hate my shoulder blades, they kinda "hide" details
I want to bring forth and in my opinion makes it boring/ ugly.
In a relaxed state, mine point straight out, not deviating to any angle.
I have no pain and no issues what so ever.
Got good mobility in shoulders and I have no issues with serratus or nerves.

Seems everywhere I Google I come to pages with messed up situation where you can grab or put your fingers behind the Scapula sort of.
But mine go straight out and get flat when I place shoulders forward.

I've started doing exercises to "fix" it, but I don't even know if it can/ should be fixed.
Too expensive to have a specialist look at it now, or I gotta wait 4 months...

Pic is very similar from the side, I will try to take one on myself.



Any ideas what to do?

[Windex]

Get bigger traps and learn to love your body as it is.

[GearHeaded]

thicken up your lower traps and rhomboids.. that means a shit ton of rowing movements in a full range of motion . chest supported machine rows and t bar rows is a good place to start

[Fiskevatten]

thicken up your lower traps and rhomboids.. that means a shit ton of rowing movements in a full range of motion . chest supported machine rows and t bar rows is a good place to start

Hmm granted, I do not have much on the lower part (truly need to pump and flex to make it show)..
To be honest, everything keeps growing except middle and lower traps - hard time isolating them without hitting stronger parts.
Haven't done T-rows in a long long time, but do all kinds of rows/ pulls a lot in full range motion, mostly get lats and/ or Teres M from that so I guess I isolate it wrong. :/

[GearHeaded]

a couple things for isolating lower traps

cable rope face pulls - commonly done for rear delts. but instead of having the attachment at eye level set it up at the highest setting. the first couple times you pull it will be your rear delts firing, but focus on squeezing your shoulder blades together and contracting your traps hard. don't lose that contraction, when doing the eccentric portion of the lift try to keep that contraction going.

bent over dumbbell shrugs - instead of standing tall and shrugging, you'll roll your shoulders forward and bend over slightly bending at the lower back (only maybe 10 degrees, not 90 degrees like a bent over row). shrug and squeeze the lower traps


and as mentioned . chest support seated machine rows.. try not to pull with your lats. focus on squeezing your shoulder blades when you row and contracting your upper back only. use light weight to start out , because its the contraction of the lower traps and rhomboids that are going to be moving the weight (not your lats)

Snatch grip Rack pulls. so basically your just going to deadlift from an elevated bar height (generally just below the knee). your going to take a very wide snatch grip (much wider then shoulder width). taking this grip is going to initiate the upper back and lower traps. when you pull and get to the top roll your shoulders back and squeeze.


try that workout and when you do it do NOT do any pull downs or any lat work at all . then see if its mainly your upper back that is sore the next day or so

[Fiskevatten]

a couple things for isolating lower traps

cable rope face pulls - commonly done for rear delts. but instead of having the attachment at eye level set it up at the highest setting. the first couple times you pull it will be your rear delts firing, but focus on squeezing your shoulder blades together and contracting your traps hard. don't lose that contraction, when doing the eccentric portion of the lift try to keep that contraction going.

bent over dumbbell shrugs - instead of standing tall and shrugging, you'll roll your shoulders forward and bend over slightly bending at the lower back (only maybe 10 degrees, not 90 degrees like a bent over row). shrug and squeeze the lower traps


and as mentioned . chest support seated machine rows.. try not to pull with your lats. focus on squeezing your shoulder blades when you row and contracting your upper back only. use light weight to start out , because its the contraction of the lower traps and rhomboids that are going to be moving the weight (not your lats)

Snatch grip Rack pulls. so basically your just going to deadlift from an elevated bar height (generally just below the knee). your going to take a very wide snatch grip (much wider then shoulder width). taking this grip is going to initiate the upper back and lower traps. when you pull and get to the top roll your shoulders back and squeeze.


try that workout and when you do it do NOT do any pull downs or any lat work at all . then see if its mainly your upper back that is sore the next day or so

Awesome, thank you very much brother! I'm all fired up already, this thing has been bothering me for a long time. Great to have a spark again!
I had plans trying my first fitness comp this December, but my back is a big minus as it is (atleast my opinion).
If I could get my pointy blades to pull in some and bring forth some detail, then I will give it a try now in Mars instead.

[Fiskevatten]

Did exactly as instructed and got great contact with the middle part, lower needs a little more pushing.
Felt like I hit a ton of smaller suckers.
Any idea how often I should hit it since it's clearly under-developed? Like a eod as a start or finisher around my regular workout?

[GearHeaded]

Did exactly as instructed and got great contact with the middle part, lower needs a little more pushing.
Felt like I hit a ton of smaller suckers.
Any idea how often I should hit it since it's clearly under-developed? Like a eod as a start or finisher around my regular workout?

I'd start with 3x per week