How to do the Resistance Band Scapular Retraction
- Step back until the band feels tight, with your arms extended straight ahead.
- Squeeze your shoulder blades together, keeping your arms straight.
- Pause briefly, then let your shoulder blades slide forward again.
- Keep your torso still and avoid leaning back.
Full technique — 6 steps
- Anchor the band around face height and stand tall holding the end with both hands.
- Step back until the band is taut with arms extended straight in front of you.
- Stand tall with your ribs in line with your pelvis and keep your neck neutral.
- Pull your shoulder blades back and squeeze them together without bending your elbows.
- Pause briefly when your shoulder blades are drawn together as far as you can control.
- 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
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.
