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Band Scapular Retraction

Primary target: Rhomboids (菱形肌)

Exercise Details

Equipment

Band

Sets & Reps

2-3 sets × 15-20 reps

How to do it

Arms straight ahead holding the band ends, elbows stay straight; only the shoulder blades squeeze back (the band opens with them); 2-second rhomboid squeeze at the end; slow return.

Common mistakes

Bending the elbows (becomes a row), shrugging, leaning back

Muscles Worked

Other Exercises for the Same Muscle

Seated Row (End-Range Squeeze) · Face Pull · Reverse Fly