Bodyweight Standing Scapula Row
How to do it
Starting position
- Stand up straight and extend both arms straight out in front of you.
- Have your palms face each other.
- Keep your chest up and brace your abs.
- Pull your shoulders down and away from your ears.
Movement
- Keep your arms extended and pull only your shoulder blades back.
- Feel your chest open forward and pause briefly.
- Slowly spread your shoulder blades forward.
- Repeat, feeling your arms lengthen and shorten.
Breathing
Exhale as you bring your shoulder blades together, inhale as you separate them.
Cautions
- If you bend your elbows, it turns into a row and changes the target.
- Do not arch your lower back backward; keep your torso still.
- If your shoulders shrug up, you will only use your upper traps.
- Since there is no resistance in this movement, move slowly and hold the pause longer.
Exercise info
| Primary muscles |  Upper back Traps |
|---|---|
| Secondary muscles | Rear delts · Lats |
| Equipment |  Bodyweight |
| Movement pattern | Isolation |
| Rep range | 12–20 reps |
32 similar exercises
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- Back Squeeze
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- Palm Press Back
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Related exercises
Lying Upper Body T RaiseHarderLying Around the World (VERSION 2)HarderCable Single Arm High Scapula RowSimilar exerciseMachine RowSimilar exerciseBand RowSimilar exerciseDumbbell Bent Over Scapula RowSame muscle · different equipmentMachine Pronated Grip Seated Scapula Retraction Shrug (Plate Loaded)Same muscle · different equipmentMid Back Elbow SqueezeSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.