Workout Guides - Scapular Retraction


Light Green (Light)

1. Scapular Retraction

  • Place band around both wrists.
  • Stand with your feet hip-width apart, arms shoulder-width apart with palms facing each other. Your arms should form a 90 degree at your elbows. This is your starting position.
  • Slowly move both elbows outwards until you form a W with your arms.
  • Hold for 2 seconds and return to your starting position. That is 1 rep.
  • Do 10 reps.

Tip: Keep your back straight and focus on using your elbow to lead the movement. Avoid using your forearms as your arms move outwards.

Primary muscles: Shoulders, Back

Beginners are recommended to start with the Light Green band (lowest resistance).