Should I feel this in my arms or my back?

While your arms hold the band, the primary sensation should be felt between the shoulder blades and in the back of the shoulders. If you feel it mostly in your biceps, focus on pulling your shoulder blades together first.

What level of resistance should I use?

Start with a light band that allows for a full range of motion and a one-second hold at the transition. Form is more important than high tension for this specific postural exercise.

How often can I perform this exercise?

Banded scapular retractions can be performed daily as part of a warm-up or postural routine. Aim for 2 to 3 sets of 15 to 20 controlled repetitions.

Banded Scapular Retraction Guide: Steps and Technique

Learn how to perform banded scapular retractions to improve posture, strengthen your upper back, and increase shoulder stability with our expert guide.

How to Perform

Stand with your feet shoulder-width apart and hold a resistance band in front of you at chest height with an overhand grip.
Position your hands slightly wider than shoulder-width, keeping a slight bend in your elbows and maintaining a tall upright posture.
Pull the band apart by squeezing your shoulder blades together without bending your elbows further or shrugging your shoulders.
Focus on moving the shoulder blades toward the spine rather than just using your arm strength to move the band.
Pause for one second at the peak of the contraction when the band is closest to your chest.
Slowly return to the starting position by controlling the tension of the band as your shoulder blades spread apart.
Maintain a neutral neck position and keep your core engaged throughout the entire range of motion.

Common Mistakes

Shrugging the shoulders toward the ears during the pull
Bending the elbows to compensate for lack of upper back strength
Arching the lower back or flaring the ribs to complete the movement
Letting the band snap back quickly instead of controlling the eccentric phase

Muscles Worked

Primary movers

Shoulders

Stabilizers

Upper Back
Trapezius
Rhomboids

Related Guides

Arm Raises (T/Y/I) — Shoulders
Arnold Press — Shoulders
Australian pull-ups — Shoulders

Shoulders · Shoulders