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Upper Back · Beginner

Band Lateral Scapular Retraction

Straight-arm scapular retraction drill that trains shoulder-blade control without turning the movement into a row.

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Band Lateral Scapular Retraction demonstration

Exercise overview

Training details

Upper BackShouldersRotator Cuff

Equipment

Resistance Band

Sets × reps

2 × 15

Rest

45 sec

How to perform it

Step-by-step instructions

  1. 01Anchor a light resistance band securely in front of you at chest height and hold it with both arms extended.
  2. 02Stand or kneel upright with your ribs down, your neck neutral, and your elbows straight but not locked.
  3. 03Keeping your arms still, draw your shoulder blades gently back and toward each other without turning the movement into a row.
  4. 04Pause briefly with your chest open and your shoulders held away from your ears.
  5. 05Allow your shoulder blades to glide forward under control while maintaining band tension, then repeat.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationSingle-Arm Band Scapular Retraction

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteFace PullComparable substituteBand Row To External RotationComparable substituteRear Delt Fly

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