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Resistance Band Scapular Rotation

Targets the trapezius, rhomboid, and levator scapulae muscles, improving scapular rotation and overall back development

BackIntermediateStrengthRotation

At a glance

Muscles workedPrimary: Back Upper. Secondary: shoulders, scapula
Muscle groupBack
DifficultyIntermediate
TypeStrength · Rotation
Sets & reps4 sets × 12-15 reps
Estimated calories burned~50 kcal

How to do it

  1. Step 1: Setup — stand with feet shoulder-width apart, toes pointing straight ahead, and hold a resistance band with both hands at shoulder height.
  2. Step 2: Initiation — rotate the scapulae, keeping the shoulders down and away from the ears, and the chest up.
  3. Step 3: Mid-phase — continue rotating, keeping the core engaged and the body in a straight line from head to heels.
  4. Step 4: End-position — hold the rotation, squeezing the scapular muscles and keeping the core engaged.
  5. Step 5: Return — slowly return to the starting position, keeping control throughout the movement.
  6. Step 6: Breathing and rhythm reminder — focus on a smooth, controlled movement, inhaling during the rotation phase and exhaling during the return phase.
  7. Step 7: Safety note — avoid letting the shoulders roll forward or the back arch, and use a spotter if necessary.

Equipment

Coaching tips

Benefits

Targets the trapezius, rhomboid, and levator scapulae muscles, improving scapular rotation and overall back development

Common mistakes

Not using a full range of motion, letting the shoulders roll forward or the back arch

Make it harder

Increase the resistance or try a single-arm resistance band scapular rotation

Make it easier

Use a lighter resistance or try a assisted resistance band scapular rotation with a partner

Breathing

Inhale during the rotation phase, exhale during the return phase

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General fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.