Bodyweight Standing Scapula Row Exercise Guide
Exercise Profile
- Target
- Trapezius
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Trapezius
- Secondary Muscles
- Infraspinatus, Serratus Anterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Scapular Row
How to: Bodyweight Standing Scapula Row
- Stand with your feet shoulder-width apart and arms extended straight in front of you.
- Retract your shoulder blades by pulling your elbows down and back, as if rowing.
- Hold the contraction for a moment and then slowly extend back to the starting position.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using momentum instead of controlled movement.
- Letting shoulders hike up towards the ears.
- Not fully engaging the back muscles.
Modifications
- Perform with a resistance band for assistance.
- Reduce the range of motion if you have shoulder limitations.
Tips
- Keep your shoulders down and back throughout the movement.
- Engage your core to maintain stability.
- Focus on squeezing your shoulder blades together.
Bodyweight Standing Scapula Row Alternatives
Tags
back
strength
trapezius
scapular stability
bodyweight
core