Kettlebell Bent Over Scapular Stabilization
Builds scapular control and upper back stability, supporting better posture and shoulder health
BackIntermediateStabilityIsolation
At a glance
| Muscles worked | Primary: Rhomboids and lower trapezius |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Stability · Isolation |
| Sets & reps | 3 sets × 12-15 reps |
| Estimated calories burned | ~35 kcal |
How to do it
- Step 1: Hinge forward at the hips with a flat back, holding a kettlebell in each hand
- Step 2: Let your arms hang straight down without bending the elbows
- Step 3: Pull your shoulder blades down and together
- Step 4: Hold the retracted position briefly
- Step 5: Release with control back to the starting position and repeat
Equipment
- Kettlebell optional
Coaching tips
Benefits
Builds scapular control and upper back stability, supporting better posture and shoulder health
Common mistakes
Shrugging the shoulders up toward the ears instead of pulling the blades down and together
Make it harder
Increase the kettlebell weight or add a brief pause at full retraction
Make it easier
Use a lighter kettlebell or perform the motion without weight
Breathing
Exhale retracting the shoulder blades, inhale releasing
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 4 sets × 10 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.