Dumbbell Bent Over Scapula Row

Muscles worked

Setup

1. Place one knee and the corresponding hand firmly on a flat bench for support.
2. Step your other foot out to the side with a slight bend in the knee to create a stable tripod base.
3. Hold a dumbbell in your free hand with a neutral grip (palm facing in) and let the arm hang straight down.
4. Ensure your back is flat and parallel to the floor, with your neck in a neutral position.

How to do it

1. Exhale as you pull your shoulder blade back and toward your spine, lifting the weight slightly without bending your elbow.
2. Pause for one second at the top of the movement, focusing on the squeeze in your mid-back.
3. Inhale as you slowly lower the dumbbell, allowing the shoulder blade to protract and wrap around your ribcage at the bottom.
4. Maintain a controlled 2-1-2 tempo (2 seconds down, 1 second hold, 2 seconds up) and complete all reps on one side before switching.

Form checklist

• Keep your elbow locked straight; do not turn this into a standard row.
• Avoid rotating your torso or hips to help move the weight.
• Keep your head and neck aligned with your spine throughout the set.
• Ensure the movement is initiated and finished entirely by the shoulder blade.

Pro tips

• Imagine you are trying to pinch a pencil between your shoulder blades at the peak of the contraction.
• Focus on the 'stretch' at the bottom of the rep to fully engage the serratus anterior and lower traps.

Make it harder

• Implement a 3-5 second isometric hold at the top of each repetition to increase time under tension.
• Perform the movement on an incline bench to change the angle of pull and further challenge the lower trapezius fibers.

Frequently asked

What muscles does the dumbbell bent over scapula row work?

The dumbbell bent over scapula row primarily targets the lats and rhomboids, and also works the abs, biceps, serratus anterior, and trapezius as secondary muscles.

What equipment do you need for the dumbbell bent over scapula row?

The dumbbell bent over scapula row uses dumbbell.

Is the dumbbell bent over scapula row good for beginners?

The dumbbell bent over scapula row is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Band Bent Over Lat PulldownIntermediate · lats, rhomboids, and trapezius
• Band Bent Over One Arm KickbackBeginner · biceps, lats, rhomboids, and trapezius
• Band Fixed Back Underhand PulldownBeginner · lats, rhomboids, and trapezius
• Band One Arm Twisting Seated RowIntermediate · lats, rhomboids, and trapezius