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Band Scapular Retraction

Traps Tier B for Traps Resistance Band Isolation Pull
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3sets
12-15reps
45srest
~3.7kcal/min

How to do it

Muscles worked

Secondary
Upper Back

Secondary muscles help but are not the main target

See the full tier list · Traps

Feel it right

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inNeck / upper traps

Middle back between the shoulder blades and the lats; the arms only hold on.

Key cue (the coach says it during the set)“Chest up, drive the elbows back, squeeze the shoulder blades.”

Tempo · Pull 1 s · squeeze 1 · lower 2 s

Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it somewhere else? Fix it like this

  • Feel it in Front of armsCurling the weight. Loosen the grip, use the hands like hooks, and drive the elbows back.
  • Feel it in Lower backBack rounding or jerking. Keep a flat back, brace, reduce the weight — or use a chest-supported row.
  • Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
  • Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Tips

  • It builds the shoulder-blade control you need for strong, healthy rows.
  • Use a light load and focus on the squeeze, not the weight.
  • Pick a band tension that lets you finish every rep with good form.

Common mistakes

  • Bending the elbows and turning it into a short row.
  • Shrugging the shoulders up toward the ears.

Breathing

Exhale as you squeeze, inhale as you release.

Equipment needed

Resistance Band
Not owned

Recommended by goal

Build muscle3–4 sets × 8–12 reps · rest 60–90 s
Strength4–5 sets × 4–6 reps · rest 2–3 min
Endurance2–3 sets × 15–20 reps · rest 30–45 s

Variations of this move

Alternatives for the same muscle

See all