Bodyweight Standing Scapula Row
Expert Advice
Focus on isolating the scapula movement without bending the elbows to fully engage the targeted muscles.
How-to-do Steps
- Stand upright with your arms by your sides.
- Without bending your elbows, squeeze your shoulder blades together as if you were trying to hold a pencil between them.
- Hold the contraction for a moment, then slowly release to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Bodyweight Standing Scapula Row primarily targets the Traps, with Strength mechanics using Body Weight. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Traps50%
Secondary
Shoulders25%
Abs25%
Equipment
Body Weight
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 12-15
Intermediate3 x 10-12
Advanced4 x 8-10
Frequently Asked Questions
What muscles does Bodyweight Standing Scapula Row work?
Bodyweight Standing Scapula Row primarily targets the Traps. Secondary muscles involved include Shoulders, Abs. It is classified as a Strength exercise performed with Body Weight.
How many sets and reps should I do for Bodyweight Standing Scapula Row?
For beginners, start with 3 sets of 12-15. Intermediate lifters can do 3 sets of 10-12. Advanced athletes can push to 4 sets of 8-10. Adjust based on your goals and recovery capacity.
Is Bodyweight Standing Scapula Row suitable for beginners?
Yes, Bodyweight Standing Scapula Row is rated as a beginner-friendly exercise, making it an excellent starting point. Focus on mastering proper form before increasing intensity or load.
