# Banded Scapular Retraction

URL: https://heatsy.app/ex/banded-scapular-retraction

Also known as: Band Scapular Retraction, Banded Scap Retraction, Resistance Band Scapular Retraction, Band Scapular Squeeze

Body region: Back, Shoulders

## Muscles

- Main: Trapezius, Rhomboids
- Helps: Deltoid, Latissimus Dorsi
- Holds: Erector Spinae, Rectus Abdominis

## Equipment

- Resistance Band

## Technique

1. Anchor a band at chest height and hold the ends with straight arms in front of you, stepping back for tension.
2. Stand tall with ribs down.
3. Without bending the arms, pull the shoulder blades back and together.
4. 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.

## Alternatives

- [Cable Scapular Retraction](https://heatsy.app/ex/cable-scapular-retraction)
- [Band Scapular Pull-Apart](https://heatsy.app/ex/band-scapular-pull-apart)