Step by step instructions, muscle activation and variants for the Dumbbell Bent Over Scapula Row.
The Dumbbell Bent Over Scapula Row focuses on scapular retraction and protraction in a bent-over position, targeting the mid-back and lats with an emphasis on shoulder blade movement rather than elbow drive. It improves posture, upper-back stability, and scapular control.
Common mistakes content is coming soon.
The Dumbbell Bent Over 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.