Banded Scapular Roll

BANDED SCAPULAR ROLL

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:

• trapezius

  • upper trapezius

  • middle trapezius

  • lower trapezius

• rhomboids

  • rhomboid minor

  • rhomboid major

Related conditions:

• shoulder impingement

• scapular winging / scapular dyskinesis

• upper cross syndrome

• rotator cuff tendinitis

Exercise videos