The Banded Row exercise is one of the best ways to strengthen the mid-back muscles that support your posture and shoulder health. This movement specifically targets the muscles between the shoulder blades, encouraging proper scapular retraction and stability. It is commonly used in chiropractic and physical therapy rehab programs to correct rounded shoulders, improve posture, and reduce tension in the neck and upper back.
In this tutorial, Dr. Travis Dockery from Life in Motion Chiropractic in Livonia, Michigan, explains step by step how to perform the banded row correctly. Unlike exercises that focus on the arms, the banded row emphasizes the muscles around the shoulder blades. This makes it a valuable tool for both athletes seeking performance improvement and patients recovering from injuries.
How to Perform
Step 1: Anchor a resistance band to a post, pole, or other stable surface.
Step 2: Sit or stand tall with your chest lifted, shoulders retracted, and shoulder blades depressed.
Step 3: Hold the band with both hands and pull it toward your body by pinching your shoulder blades together.
Step 4: Focus on using the mid-back and scapular muscles rather than pulling with the biceps.
Step 5: Perform 10–15 slow, controlled repetitions for posture and strength.
By training the mid-back and scapular stabilizers, this exercise helps correct postural imbalances that often develop from sitting, computer work, or repetitive stress. Proper scapular retraction also supports shoulder health by reducing strain on the rotator cuff and improving joint mechanics. For additional guidance on shoulder health, see the Cleveland Clinic’s shoulder exercise guide or Mayo Clinic’s posture resources.
Benefits of the Banded Row Exercise
- Strengthens the muscles between the shoulder blades
- Improves posture and reduces rounded shoulders
- Supports rehabilitation after shoulder or neck injuries
- Encourages healthy scapular mechanics
- Can be performed with minimal equipment at home or in the clinic
Life in Motion Chiropractic is located at 27620 Five Mile Road, Livonia, MI 48154, near the intersection of Five Mile and Inkster Road. Our clinic serves Livonia, Redford, Farmington Hills, and surrounding communities. We specialize in chiropractic care, DNS rehabilitation, and exercise-based treatments designed to restore movement, improve posture, and reduce pain.
Schedule your appointment online today and learn how exercises like the Banded Row can help you strengthen your shoulders, improve your posture, and feel your best.
