Banded Scapular Retraction
Also known as: Band Scapular Retraction, Banded Scap Retraction, Resistance Band Scapular Retraction, Band Scapular Squeeze
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Anchor a band at chest height and hold the ends with straight arms in front of you, stepping back for tension.
- Stand tall with ribs down.
- Without bending the arms, pull the shoulder blades back and together.
- Release slowly, letting the shoulder blades spread forward.
Cues
- Move only the shoulder blades.
- Keep the arms straight.
- Pause for a second at the squeeze.
Common mistakes
- Bending the elbows and turning it into a row.
- Shrugging up.
- Leaning back.