What is Band Retraction Hold?

Band Retraction Hold is a seated resistance-band scapular retraction hold that targets the latissimus and forearms. It is an easy-level isometric pull movement ideal for beginners and rehab, emphasizing strict form, scapular control, and steady breathing.

How to Do Band Retraction Hold

  1. Prepare position: Sit with legs extended and spine tall; place the band around the middle of your feet and hold both ends securely. Keep shoulders relaxed.
  2. Grip band firmly: Choose a heavy enough resistance band to challenge you while allowing controlled form; grip both ends and confirm the band is wrapped safely around your feet.
  3. Align your posture: Sit tall with a neutral spine, chest open and shoulders down. Keep arms straight and avoid rounding the upper back throughout the hold.
  4. Retract scapulas: Pull your shoulder blades back and down without bending the elbows; squeeze the scapulae together and maintain tension in lats and forearms.
  5. Hold and breathe: Hold the retracted position for the desired time while breathing steadily; stop if sharp pain occurs and reset form between repetitions.

Muscle Groups

Forearm, Latissimus

Description

Sit down with extended legs in front of you. Wrap a heavy enough resistance band around the middle of your feet as you hold it with both arms. Make sure the band is wrapped safely.

Your upper body should be straight throughout the full set. Retract your scapulas while keeping your arms straight. Use a hard enough resistance band so that it's challenging to mantain perfect form.

Hold this position for the required time to complete a set.

Movement Group

Pull

Required Equipment

Resistance Band

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Band Retraction Hold?

The Band Retraction Hold strengthens the latissimus and forearms, enhances scapular stability and posture, and improves pull pattern activation. As an isometric exercise it builds endurance and supports shoulder health for safer pulling movements.

What common mistakes should I avoid?

Avoid shrugging, leaning forward, bending the elbows, or using too light a band that removes challenge. Don't round the upper back or hold your breath; maintain neutral spine, straight arms, scapular squeeze and controlled breathing.

How can I progress or modify this exercise?

Progress by using heavier bands, increasing hold duration, or changing leverage (bench seated). Modify with lighter resistance, shorter holds, or substitute scapular pulls and band face pulls for similar scapular and lat activation.