Dumbbell Bent-Over Scapula Row Exercise Guide
Exercise Profile
- Target
- Trapezius
- Equipment
- Dumbbell
- Body Part
- Back
- Primary Muscle
- Trapezius
- Secondary Muscles
- Infraspinatus, Serratus Anterior
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 5
- Alternate Names
- Bent-over Scapular Row
How to: Dumbbell Bent-Over Scapula Row
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
- Bent at the hips and knees, lower your torso until it's almost parallel to the ground.
- With arms extended downward, pull the dumbbells up towards your chest, squeezing your shoulder blades together.
- Lower the dumbbells back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Common Mistakes
- Using too much weight, leading to poor form.
- Not keeping the torso stable while moving the arms.
- Allowing the shoulders to shrug during the lift.
Modifications
- Use a lighter dumbbell to maintain form.
- Perform the exercise seated for added support.
Tips
- Keep your back flat and avoid rounding your shoulders.
- Engage your core muscles for better stability.
- Control the weight as you lift and lower to maximize muscle engagement.
Dumbbell Bent-Over Scapula Row Alternatives
Tags
strength
back
dumbbell
trapezius
shoulders
core