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Resistance Band Horizontal Shrug
Resistance band exercise that retracts shoulder blades to target rhomboids and middle trapezius for better posture and scapular stability; focuses on horizontal pulling without arm elevation.
About Exercise
Equipment
Bands
Difficulty
2/5 • Beginner
Primary Muscle Groups
Traps
Secondary Muscles
Forearms
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapTraps
9/10Mid Traps, Lower Traps
Shoulders
6/10Rear Delts
Forearms
3/10Flexors
Programming
Typical Rep Range
12-20 reps
Rest Between Sets
30-60 seconds
How to Perform
Stand with feet hip-width apart, holding a resistance band at chest height with arms extended, palms down and shoulder-width grip.
- Squeeze shoulder blades together to initiate pull.
- Pull band horizontally across chest, keeping arms straight.
- Retract scapulae fully until arms form a T-shape.
- Pause briefly to feel contraction in upper back.
- Slowly return band to start, allowing scapulae to protract.
- Maintain tension and repeat.
Coaching Tips
Form Cues
- Squeeze blades like pinching a pencil.
- Keep arms straight, move from back.
- Avoid shrugging shoulders up.
- Eyes forward, chest up.
Breathing
Inhale as you return to start; exhale as you pull the band apart.
Tempo
2-1-2
Range of Motion
From arms extended in front to scapulae fully retracted with arms at sides, without shoulder elevation.
Safety
Safety Notes
- Avoid if acute neck or shoulder pain.
- Use light band to master form.
- Keep spine neutral to prevent strain.
Spotting
Not required; bands provide variable resistance without need for spotter.
Common Mistakes
- Bending elbows excessively, turning into row.
- Shrugging shoulders toward ears.
- Using momentum instead of control.
- Arching lower back.
When to Avoid
- Acute shoulder impingement
- Neck strain history
Flexibility Needed
- Adequate shoulder flexion
Build Up First
- Basic standing posture
Also known as
Band Pull-Apart, Horizontal Band Shrug, Scapular Retraction Band
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