Banded Scapular Roll
Exercise Overview
The banded scapular roll exercise is used to strengthen the scapular retractors in multiple angles. Start by looping a thick pullup assist band around the arm just below the elbow (on your forearm). Loop the other end to a stable band anchor or squat rack. Bend your elbow to 90 degrees and stabilize it by holding your wrist with your free arm. While facing the anchor point take a few steps backwards to add tension to the band. Begin the exercise by retracting the shoulder blade back. Complete a circular motion with your shoulder blade.
Muscles Involved
trapeziusupper trapeziusmiddle trapeziuslower trapeziusrhomboidsrhomboid minorrhomboid major
Related Conditions
shoulder impingementscapular winging / scapular dyskinesisupper cross syndromerotator cuff tendinitis
