Smart Workout Diary

Band Scapular Retraction Row

The band scapular retraction row is a controlled pulling exercise that emphasizes drawing the shoulder blades back while using a resistance band. It primarily trains the upper back, including the mid-back muscles and trapezius, with the arms contributing lightly. It can help build upper-back control, postural awareness, and pulling strength.

Demonstration

Band Scapular Retraction Row — demonstration 1
Band Scapular Retraction Row — demonstration 2

Instructions

  1. Anchor the band securely at about chest height and face the anchor while holding one end in each hand.
  2. Step back until the band has light tension. Stand tall with feet about hip-width apart, arms extended in front of you, and palms facing each other.
  3. Keep the elbows nearly straight and draw the shoulder blades back and slightly down, moving the hands toward your torso without shrugging.
  4. Pause briefly when the shoulder blades are together, then slowly let them move forward under control to return to the start.
  5. Repeat with a smooth range of motion. Keep the torso still and use a secure anchor that will not shift or detach.
Muscle Group
Upper Back
Type
Strength
Mechanics
Isolation
Equipment
Bands
Difficulty
Beginner

Technique tips

  1. Lead with the shoulder blades, rather than pulling mainly with the hands or bending the elbows.
  2. Keep the neck long and avoid shrugging the shoulders toward the ears.
  3. Use light-to-moderate band tension so you can return slowly without losing control.
Exercise library