Scapular Stabilization from Bodyweight Row Position
Improves shoulder stability, posture, and scapular control
BackBeginnerStrengthPull
At a glance
| Muscles worked | Primary: Scapular stabilizers and upper back |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Pull |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~40 kcal |
| Equipment | None needed |
How to do it
- Step 1: Get into bodyweight row position under a bar or rings
- Step 2: Hang with arms straight and body in a straight line
- Step 3: Retract scapula without bending elbows
- Step 4: Hold the squeeze for 2-3 seconds
- Step 5: Slowly release and repeat
- Step 6: Keep core tight and body stable
Coaching tips
Benefits
Improves shoulder stability, posture, and scapular control
Common mistakes
Shrugging shoulders or using momentum
Make it harder
Add pause at top or elevate feet
Make it easier
Perform from knees or with bent elbows
Breathing
Exhale during scapular retraction
Build a workout with this exercise
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Intermediate · 4 sets × 12-15 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.