Bodyweight Standing Scapula Row
Enhance posture and strengthen your upper back with the Bodyweight Standing Scapula Row.
- Movement
- Compound
- Force
- Pull
- Per set
- 40s
- Rest
- 20s
Free · iPhone only · Available on the App Store
Variations of Bodyweight Standing Scapula Row
Bodyweight Standing Row (with towel)
Back · Infraspinatus · Body weight
Bodyweight Standing Row
Back · Infraspinatus · Body weight
Bodyweight Standing One Arm Row
Back · Infraspinatus · Body weight
Bodyweight Standing Close-grip Row
Back · Infraspinatus · Body weight
Description
A standing exercise that targets the scapula muscles. The user pulls their arms back while keeping them straight, engaging the back muscles.
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How to do Bodyweight Standing Scapula Row
- 01Setup
Stand tall with your feet shoulder-width apart, knees slightly bent, and maintain a neutral spine and engaged core.
- 02Setup
Extend both arms straight out in front of you at shoulder height, palms facing each other, ensuring your elbows remain locked throughout the exercise.
- 03
Initiate the movement by squeezing your shoulder blades together, pulling your arms backward slightly without bending your elbows or shrugging your shoulders.
- 04
Focus on the contraction in your middle and lower trapezius muscles as you retract your scapulae, feeling your chest open slightly.
- 05
Slowly and with control, allow your shoulder blades to protract, returning your arms to the starting position without letting them swing forward.
Tips
- Actively visualize and feel your shoulder blades sliding towards your spine during the retraction phase to maximize mind-muscle connection.
- Keep your arms completely straight and elbows locked; the movement should originate purely from your shoulder blades, not your elbow joints.
- Control the eccentric (return) phase by resisting the urge to let your arms simply fall forward, maintaining tension on the target muscles.
- Ensure your shoulders remain depressed and away from your ears throughout the movement to prevent unwanted upper trapezius activation and promote proper posture.
Common mistakes
- Bending the elbows reduces the isolation of the scapular retractors; fix this by consciously keeping your arms fully extended and rigid.
- Shrugging the shoulders shifts tension to the upper traps instead of the mid and lower traps; fix this by actively pressing your shoulders down and away from your ears.
- Arching the lower back compromises spinal stability; fix this by bracing your core and maintaining a neutral pelvis throughout the exercise.
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Get Ellim — FreeQuestions
What muscles does Bodyweight Standing Scapula Row work?
Bodyweight Standing Scapula Row primarily targets Trapezius Lower Fibers, Trapezius Middle Fibers. Secondary muscles include Infraspinatus, Serratus Anterior.
Is Bodyweight Standing Scapula Row good for beginners?
Bodyweight Standing Scapula Row is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Bodyweight Standing Scapula Row?
You need Body weight to perform Bodyweight Standing Scapula Row. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Bodyweight Standing Scapula Row?
Actively visualize and feel your shoulder blades sliding towards your spine during the retraction phase to maximize mind-muscle connection. Keep your arms completely straight and elbows locked; the movement should originate purely from your shoulder blades, not your elbow joints. Control the eccentric (return) phase by resisting the urge to let your arms simply fall forward, maintaining tension on the target muscles. Ensure your shoulders remain depressed and away from your ears throughout the movement to prevent unwanted upper trapezius activation and promote proper posture.
What are common mistakes when doing Bodyweight Standing Scapula Row?
Bending the elbows reduces the isolation of the scapular retractors; fix this by consciously keeping your arms fully extended and rigid. Shrugging the shoulders shifts tension to the upper traps instead of the mid and lower traps; fix this by actively pressing your shoulders down and away from your ears. Arching the lower back compromises spinal stability; fix this by bracing your core and maintaining a neutral pelvis throughout the exercise.
Related exercises
Bodyweight Shrug
Back · Trapezius Upper Fibers · Body weight
Serratus Wall Slide
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Assisted Standing Triceps Dip
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Free · iPhone only · Available on the App Store