Band Scapular Retraction

rhomboids, trapsResistance Band

This standing band exercise isolates the rhomboids and mid-to-lower traps. It trains proper scapular movement and builds a solid upper back.

How to do it

1Stand tall holding a resistance band straight out in front of you at chest height.

2Set light initial tension with your hands shoulder-width apart.

3Keep your arms straight and squeeze your shoulder blades together toward your spine.

4Hold the peak scapular squeeze for one to two seconds.

5Slowly return your shoulder blades to the start position, letting them pull slightly apart.

Common mistakes

Bending your elbows, turning this into a row and taking focus off the shoulder blades.

Shrugging your shoulders up, engaging your neck instead of your mid and lower traps.

Arching your lower back to compensate for tight thoracic mobility.

Breathing

Exhale as you squeeze your shoulder blades together, and inhale as you return to the start.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.