Bodyweight Standing Scapula Row
Improve posture & back strength! This simple bodyweight row targets scapular muscles for better stability. No equipment needed!
The Bodyweight Standing Scapula Row mainly works the back and traps, with help from the shoulders. No equipment needed: it uses just your bodyweight.
Bodyweight Standing Scapula Row Muscles Worked
Primary
Rhomboids (Shoulder Blade) (rhomboids, major & minor); Mid Traps (trapezius, middle fibers)
Secondary
Rear Shoulder (Delts) (posterior deltoid); Boxer Muscle (serratus anterior)
Bodyweight Standing Scapula Row Variations and Alternatives
How to do the Bodyweight Standing Scapula Row
Stand up straight with your feet shoulder-width apart.
Extend your arms out in front of you at shoulder level with your palms facing down.
Retract (squeeze) your shoulder blades together as if you are trying to hold a pencil between them. Ensure that your arms remain straight during this movement.
Hold the contraction for a moment, focusing on the muscles in your upper back applying the effort.
Slowly release the shoulder blades and return to the starting position with your arms extended.
Perform the prescribed number of repetitions and sets, maintaining good form throughout the exercise.
This exercise is designed to strengthen the muscles around the scapula and upper back, and is particularly beneficial for improving posture and shoulder stability.
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Bodyweight Standing Scapula Row FAQs
What muscles does the Bodyweight Standing Scapula Row work?
The Bodyweight Standing Scapula Row mainly works the back and traps, with help from the shoulders. The main muscles are the rhomboids and trapezius.
What equipment do you need for the Bodyweight Standing Scapula Row?
None. The Bodyweight Standing Scapula Row is a bodyweight exercise, so you can do it anywhere.
What workout day should the Bodyweight Standing Scapula Row go on?
It belongs on pull day in a push/pull/legs routine.
What are some Bodyweight Standing Scapula Row variations and alternatives?
Similar exercises include the Back Squeeze, Bent-Over Back Scapular Extension Adduction, Bodyweight Row Good-Morning and Bodyweight Standing Scapular External Rotation.
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