Bodyweight Standing Scapula Row
Description
The bodyweight standing scapula row is a postural drill that mimics the pulling motion of a row while standing tall. The arms move back as the shoulder blades retract to train scapular control. It is excellent as a posture drill and an upper back warm-up.
Muscle Group
Equipment Required
Bodyweight Standing Scapula Row Instructions
- Stand tall with feet at hip-width and arms extended out in front.
- Make loose fists with palms facing each other.
- Brace your core and keep your chest tall.
- Pull your elbows back as if rowing a bar.
- Squeeze your shoulder blades together and down.
- Stop with the elbows just past your sides.
- Hold the squeeze briefly at the back position.
- Return to the start and repeat with smooth tempo.
Bodyweight Standing Scapula Row Form & Visual
Bodyweight Standing Scapula Row Benefits
- Trains scapular retraction
- Useful posture drill
- No equipment needed
- Excellent warm-up move
- Builds upper back control
- Easy to add to any session
Bodyweight Standing Scapula Row Muscles Worked
- Middle trapezius
- Rhomboids
- Posterior deltoid
Bodyweight Standing Scapula Row Variations & Alternatives
- Band Pull Apart
- Scapular Pull Up
- Wall Slide
- Face Pull
