Dumbbell Bent-Over Scapula Row
Gym Exercise Card
Equipment
The Dumbbell Bent-Over Scapula Row targets the muscles in the back, primarily focusing on the upper back and improving scapular mobility and stability. This exercise enhances posture and strengthens the shoulder girdle, crucial for overall upper body strength and function.
How to do it
- Place one knee and hand on a bench for support, holding a dumbbell in the opposite hand.
- Maintain a neutral spine and bend forward at the hips to form a flat back.
- Let the dumbbell hang down, then retract your shoulder blade to lift it.
- Slowly release back to the starting position. Repeat for the desired number of reps.
Muscles worked
Primary Rhomboids Trapezius Middle Fibers
Secondary Biceps Brachii Latissimus Dorsi Trapezius Lower Fibers
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