Dumbbell Bent Over Scapula Row
Description
The dumbbell bent over scapula row is a bent over row variation where the elbows do not bend. Holding dumbbells with arms straight, you retract the shoulder blades to lift the dumbbells slightly. The strict scapular movement isolates the middle traps and rhomboids for posture work.
Equipment Required
Dumbbell Bent Over Scapula Row Instructions
- Hold a dumbbell in each hand and bend forward at the hips with a flat back.
- Allow your torso to come roughly parallel to the floor.
- Let the dumbbells hang straight down from your shoulders with arms extended.
- Brace your core.
- Without bending your elbows, retract your shoulder blades back and together.
- Allow the dumbbells to lift slightly with the scapular movement.
- Squeeze your middle traps and rhomboids at the back position.
- Slowly extend your shoulder blades forward to the starting position.
Dumbbell Bent Over Scapula Row Form & Visual
Dumbbell Bent Over Scapula Row Benefits
- Strict scapular retractor isolation
- No elbow bending isolates the shrug
- Builds middle traps and rhomboids
- Improves posture
- Useful for shoulder health
- Strong functional movement for posture
Dumbbell Bent Over Scapula Row Muscles Worked
- Trapezius (middle)
- Rhomboids
- Posterior deltoid
Dumbbell Bent Over Scapula Row Variations & Alternatives
- Bent Over Row
- Reverse Fly
- Cable Face Pull
- Y Raise
