# Resistance Band Scapular Retraction

A standing straight-arm band drill targeting the rhomboids and middle traps. The arms stay straight while the shoulder blades squeeze together and slide forward again, building shoulder blade control for rows and pulls.

- Beginner · Isolation
- Equipment: Resistance bands
- HD video: https://media.seto.fit/exercises/band-horizontal-shrug/video/male.mp4
- HTML: https://seto.fit/exercises/resistance-band-scapular-retraction/

## Muscles worked

- Rhomboids: 9/10
- Traps: 8/10
- Upper back: 6/10
- Rear delts: 5/10
- Rotator Cuff: 3/10

## How to do the Resistance Band Scapular Retraction

1. Step back until the band feels tight, with your arms extended straight ahead.
2. Squeeze your shoulder blades together, keeping your arms straight.
3. Pause briefly, then let your shoulder blades slide forward again.
4. Keep your torso still and avoid leaning back.

### Full technique — 6 steps

1. Anchor the band around face height and stand tall holding the end with both hands.
2. Step back until the band is taut with arms extended straight in front of you.
3. Stand tall with your ribs in line with your pelvis and keep your neck neutral.
4. Pull your shoulder blades back and squeeze them together without bending your elbows.
5. Pause briefly when your shoulder blades are drawn together as far as you can control.
6. Let your shoulder blades slide forward until your arms reach fully forward again.

## Common mistakes

- Bending and straightening the elbows
- Leaning back to move weight
- Shrugging shoulders toward ears
- Turning it into a row
- Jutting chin forward

## Form cues

- Keep arms long
- Keep shoulders down
- Small range is normal
- Keep torso quiet

## How much to do

- **Strength**: 2–3 sets of 8–12 reps · rest 1 min · 3 reps in reserve · lower 1 s, pause 2 s, lift 1 s
- **Muscle growth**: 3 sets of 12–15 reps · rest 1 min · 3 reps in reserve · lower 2 s, pause 2 s, lift 1 s
- **Endurance** (best fit): 2–3 sets of 15–20 reps · rest 45 s · 3–4 reps in reserve · lower 2 s, pause 1 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Quick answers

### What muscles does the Resistance Band Scapular Retraction work?

Primary: Rhomboids 9/10, Traps 8/10. Also works: Rear delts 5/10, Upper back 6/10, Rotator Cuff 3/10.

### When should I do the Resistance Band Scapular Retraction in a workout?

Warm-up. Done at the start to get the body ready. ≈ 4 min with rest.

### How many sets and reps of the Resistance Band Scapular Retraction?

Strength: 2–3 sets of 8–12 reps, rest 1 min, 3 reps in reserve. Muscle growth: 3 sets of 12–15 reps, rest 1 min, 3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 45 s, 3–4 reps in reserve.

How we rate exercises: https://seto.fit/guides/methodology/

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