High Scapular Stretch and Row with Pulley
Combines stretch with row for scapular health
BackIntermediateMobilityRow
At a glance
| Muscles worked | Primary: Upper back and scapular stabilizers |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Mobility · Row |
| Sets & reps | 6 sets × 15 reps |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Set pulley high
- Step 2: Reach overhead to stretch
- Step 3: Pull handles down into row
- Step 4: Squeeze shoulder blades
- Step 5: Return with control
Equipment
- Cable pulley optional
Coaching tips
Benefits
Combines stretch with row for scapular health
Common mistakes
Overarching lower back
Make it harder
Slower row
Make it easier
Band version
Breathing
Exhale pulling
Build a workout with this exercise
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Intermediate · 3 sets × 10-12 each sideGeneral 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.