Scapular Stabilizer Row on Back Hyperextension
Strengthens scapular retractors
BackIntermediateRehabRow
At a glance
| Muscles worked | Primary: Scapular stabilizers and rhomboids |
|---|---|
| Muscle group | Back |
| Difficulty | Intermediate |
| Type | Rehab · Row |
| Sets & reps | 5 sets × 12-15 reps |
| Estimated calories burned | ~45 kcal |
How to do it
- Step 1: Position on back hyperextension bench
- Step 2: Lift torso slightly
- Step 3: Perform rowing motion with arms
- Step 4: Squeeze shoulder blades
- Step 5: Repeat
Equipment
- Back hyperextension bench optional
Coaching tips
Benefits
Strengthens scapular retractors
Common mistakes
Using momentum
Make it harder
Add light weight
Make it easier
Prone Y raises
Breathing
Exhale rowing
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Intermediate · 3 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.