Shoulders
Banded Scapular Retraction
Improve posture and shoulder health by isolating the muscles responsible for scapular stability and shoulder blade control.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.