Shoulder
Scapular Retraction (Band)
Band rows focused on squeezing the blades rather than yanking with the arms.
- Scapular strength
- Posture
Standard dose
- Sets
- 2–3
- Reps / hold
- 12
Watch on YouTubeHow to do it
Follow the steps in order. Move in a comfortable range unless your provider said otherwise.
- Anchor a band at mid-chest height or hold it in front of you.
- Pull the elbows back while squeezing the shoulder blades.
- Pause, then return slowly.