GYMKC
Menu
Get the app

Bodyweight Standing Scapula Row

Upper backTraps Rear deltsLats Isolation Bodyweight
Demo (loops)

How to do it

Starting position

  1. Stand up straight and extend both arms straight out in front of you.
  2. Have your palms face each other.
  3. Keep your chest up and brace your abs.
  4. Pull your shoulders down and away from your ears.

Movement

  1. Keep your arms extended and pull only your shoulder blades back.
  2. Feel your chest open forward and pause briefly.
  3. Slowly spread your shoulder blades forward.
  4. 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 musclesUpper backTraps
Secondary musclesRear delts · Lats
EquipmentBodyweight
Movement patternIsolation
Rep range12–20 reps
9 similar exercises

Representative exercise: Cable Single Arm High Scapula Row

Get the appMore exercises

Related exercises

Suspension Scapular RetractionHarderSuspension Prone T RaiseHarderCable 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 equipmentResistance Band Spider CrawlsSame 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.