Smart Workout Diary

Band Scapular Retraction

Band scapular retraction is a controlled upper-back exercise in which you pull the shoulder blades together against band resistance. It primarily trains the upper back and helps develop awareness and control of scapular movement. The exercise can support upper-body pulling technique and postural strength.

Demonstration

Demonstration: Band Scapular Retraction

Instructions

  1. Stand tall and hold a resistance band in both hands with your arms extended in front of you at shoulder height.
  2. Set your shoulders down and keep your neck relaxed.
  3. Keeping your arms long, draw your shoulder blades back and toward each other to stretch the band.
  4. Pause briefly when the shoulder blades are squeezed together without shrugging.
  5. Return slowly to the start position with control, then repeat.
Muscle Group
Upper Back
Other Muscle Groups
Rear Delts, Traps
Type
Strength
Mechanics
Isolation
Movement Patterns
Horizontal Pull
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Bands
Difficulty
Beginner

Technique tips

  1. Use a light band that lets you move the shoulder blades without bending the elbows.
  2. Keep your ribs stacked over your pelvis rather than leaning back as the band tightens.
  3. Move smoothly and avoid using momentum to pull the band apart.
  4. Reduce the range of motion if you cannot keep the shoulders away from the ears.
Exercise library