Procaryote
Back · Strengthening

Elastic Band Pull with Scapular Retraction

Elastic band pull with scapular retraction, 3 sets, 12 repetitions

Illustration of the Elastic Band Pull with Scapular Retraction exercise

Listen to the instructions

How to do the exercise

Sets: 3

Repetitions: 12

Description: Hold an elastic band in front of you with arms extended. Pull the elbows backward to bring the shoulder blades together, keeping the shoulders down. For face pulls, direct the hands toward the face with elbows raised.

Tips: Keep your back straight and avoid shrugging the shoulders during the movement. Control the pull to feel the contraction between the shoulder blades.

Progression: Increase the resistance of the elastic band or the number of repetitions as the exercise becomes easier.

At a glance

Goal
Strengthening
Level
Beginner
Equipment
resistance elastic band
Starting position
Standing or sitting, arms extended forward with an elastic band
Clinical goal
Strengthen the upper back muscles and improve thoracic posture
Also known as
elastic band pull, scapular retraction, face pull with elastic

Precautions

Avoid this exercise, or check with your physiotherapist first, if you have:

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Similar exercises — Back

First step of burpees for lumbar controlFirst step of burpees, 3 sets, 8 repetitions, trunk and pelvis control Floor Slam Ball for Lumbar StrengtheningFloor slam ball, 3 sets, 10 repetitions, trunk control Glute Bridge with Pelvic RetroversionGlute bridge with pelvic retroversion, 3 sets, 10 repetitions, hold 3 seconds at the top Golf swing with kettlebellKettlebell golf swing, 3 sets, 10 repetitions per side, controlled tempo High Elbow Resistance Band RowHigh elbow resistance band row, 3 sets, 12 repetitions Hip-height Load LiftHip-height load lift, 3 sets, 8 repetitions, moderate load Horizontal Row with Resistance BandHorizontal resistance band row, 3 sets, 12 repetitions, tempo 2-0-2 Kettlebell Suitcase DeadliftKettlebell suitcase deadlift, 3 sets, 8 repetitions per side

See all back exercises →

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.