Description
A strength exercise that targets the muscles of the upper back, specifically the muscles around the scapula. The exercise is performed by bending over with a dumbbell in each hand and then rowing the weights up towards the chest.
How to Do Dumbbell Bent-Over Scapula Row
- 1Setup
Stand with feet hip-width apart, holding a dumbbell in each hand with a neutral grip. Hinge at your hips, keeping a slight bend in your knees and a neutral spine, until your torso is nearly parallel to the floor, letting the dumbbells hang directly below your shoulders.
- 2Setup
Allow your shoulder blades to protract, letting the dumbbells hang freely and stretching your upper back. Ensure your core is braced to maintain spinal stability throughout the movement.
- 3
Initiate the movement by retracting your shoulder blades, squeezing them together towards your spine without bending your elbows or shrugging your shoulders. Focus on pulling the dumbbells up using only your scapular muscles.
- 4
Hold the peak contraction for a moment, feeling the engagement in your middle and lower trapezius.
- 5
Slowly and with control, reverse the motion by protracting your shoulder blades, allowing the dumbbells to descend to the starting position. Maintain tension in your back muscles throughout the eccentric phase.
Tips
- Focus on the mind-muscle connection with your scapular retractors; imagine squeezing a pencil between your shoulder blades.
- Keep your arms extended and elbows straight or only slightly bent throughout the movement to emphasize scapular retraction over elbow flexion.
- Control the eccentric (lowering) phase, allowing your shoulder blades to fully protract for a complete range of motion and increased muscle activation.
- Maintain a neutral spine and stable torso; avoid using momentum or rocking your body to lift the weights.
Common Mistakes
- ×Bending the elbows too much turns this into a traditional row, so keep your arms mostly straight to isolate the scapular retractors.
- ×Shrugging the shoulders up towards the ears engages the upper traps excessively, so focus on pulling the shoulder blades down and back.
- ×Rounding the back compromises spinal integrity, so maintain a neutral spine by bracing your core and keeping your chest up.
Variations
Barbell Bent Over Wide Row Plus
Master the Barbell Bent Over Wide Row Plus to build a strong, wide back. This compound exercise effectively targets your lats, traps, and rear deltoids
Barbell Bent Over Row
Strengthen your entire back with the Barbell Bent Over Row. This compound exercise builds a thick, strong back by pulling a barbell towards your torso.
Dumbbell Unilateral Scapula Raise
Strengthen your trapezius muscles and improve shoulder stability with the dumbbell unilateral scapula raise.
Dumbbell Bent Over Reverse Row
Perform the Dumbbell Bent Over Reverse Row to build a strong, muscular back. This effective exercise targets your lats, rhomboids, and traps, enhancing
Related Exercises
Barbell Bent Over Wide Alternate Row Plus
Master the Barbell Bent Over Wide Alternate Row Plus to build a strong, wide back.
Dumbbell Shrug
Target your upper trapezius with the dumbbell shrug, an effective exercise for building shoulder and neck strength.
Dumbbell Incline Row
Master the dumbbell incline row to build a strong, muscular upper and middle back. This exercise targets your lats, rhomboids, and traps.
Dumbbell Decline Shrug
Perform dumbbell decline shrugs to effectively target your upper trapezius muscles from a unique angle, enhancing shoulder stability and neck strength.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
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