Arms initiate — no scapular first move
Biceps row the band; scapular retractors are bypassed entirely.
Overactive muscles
Biceps brachiiUpper trapezius
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗Pull · Upper Body
Band Row with Scapular Retraction Focus
Coaching cues
- Band anchored at mid-chest; initiate EVERY rep by retracting the scapulae first
- Scapular retraction comes before any elbow bend
- At the peak hold 2 seconds; feel the mid-trap and rhomboid fully contracted
- Lower slowly — don't let the band pull the scapulae forward aggressively
Common faults 2
Trunk rocks back on each row
Body momentum substitutes for mid-back strength.
Overactive muscles
Erector spinaeHamstrings
Corrective work
Foam RollErector spinae↗StretchHamstring stretch with strap↗