Bent Over Dumbbell Row with Scapular Retraction
Row with emphasis on scapular retraction
BackIntermediateStrengthRow
At a glance
| Muscles worked | Primary: Upper back and scapular retractors |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Row |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~50 kcal |
How to do it
- Step 1: Hinge at hips
- Step 2: Hold dumbbells
- Step 3: Pull toward hips
- Step 4: Retract scapulae fully
- Step 5: Lower with control
Equipment
- Dumbbells optional
Coaching tips
Benefits
Row with emphasis on scapular retraction
Common mistakes
Rounding lower back
Make it harder
Pause at top retraction
Make it easier
Standard bent over row
Breathing
Exhale pulling
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Beginner · 3 sets × 12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.