Step by step instructions, muscle activation and variants for the Bodyweight Standing Scapula Row.
The Bodyweight Standing Scapula Row is a simple upper-back exercise that trains scapular retraction and protraction using only your body weight, typically performed against a wall or using gymnastic rings. It builds foundational shoulder stability and mid-back strength with no load required.
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The Bodyweight Standing Scapula Row is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.