Scapular Stabilization Row on Back Hyperextension
Improves posture and scapular control with posterior chain engagement
BackIntermediateStrengthPull
At a glance
| Muscles worked | Primary: Scapular stabilizers and upper back |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Strength · Pull |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Lie prone on hyperextension bench
- Step 2: Start in bodyweight row position
- Step 3: Focus on scapular retraction without arm bend
- Step 4: Hold squeeze then release
- Step 5: Keep neck neutral
Equipment
- Back hyperextension bench optional
Coaching tips
Benefits
Improves posture and scapular control with posterior chain engagement
Common mistakes
Using momentum or shrugging shoulders
Make it harder
Add light dumbbells or pause at top
Make it easier
Bodyweight only with shorter holds
Breathing
Exhale when retracting scapula
Build a workout with this exercise
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