Bodyweight Standing Scapula Row
Gym Exercise Card
Equipment
The Bodyweight Standing Scapula Row focuses on retracting the shoulder blades to strengthen the upper back and improve posture. Primarily targeting the rhomboids, it also engages the shoulders for stability. Ideal for those seeking to enhance scapular mobility and reduce tension.
How to do it
- Stand upright with feet shoulder-width apart and arms extended forward.
- Engage your core to maintain a neutral spine.
- Retract your shoulder blades together, pulling your arms back in a rowing motion.
- Pause briefly, squeezing the shoulder blades.
- Slowly return to the start position and repeat.
Muscles worked
Primary Rhomboids
Secondary Deltoid Posterior Trapezius Middle Fibers
Your Best Workout Starts Here
Download Free on the App Store. No account needed. Works offline.
@2026. All Right Reserved.