Bodyweight Standing Scapula Row
Improve posture & back strength! This simple bodyweight row targets scapular muscles for better stability. No equipment needed!
Muscle Groups
Primary
Secondary
Instructions
1. Stand up straight with your feet shoulder-width apart.
2. Extend your arms out in front of you at shoulder level with your palms facing down.
3. 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.
4. Hold the contraction for a moment, focusing on the muscles in your upper back applying the effort.
5. Slowly release the shoulder blades and return to the starting position with your arms extended.
6. 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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