Bent Over Dumbbell Scapular Stabilization
Improves scapular stability and posture
BackIntermediateStabilityRetraction
At a glance
| Muscles worked | Primary: Rhomboids, traps, and rear delts |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Stability · Retraction |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Hinge at hips with slight knee bend, holding light dumbbells
- Step 2: Arms hanging straight down, palms facing each other
- Step 3: Retract and depress scapulae without bending elbows
- Step 4: Squeeze shoulder blades together
- Step 5: Return to start with control
Equipment
- Dumbbells optional
Coaching tips
Benefits
Improves scapular stability and posture
Common mistakes
Using momentum or shrugging shoulders
Make it harder
Add pause at retraction or heavier dumbbells
Make it easier
Bodyweight scapular retraction
Breathing
Exhale retracting, inhale returning
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore back exercises
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Intermediate · 6 sets × 15 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.