Dumbbell Bent-Over Scapula Row
Expert Advice
Keep your core engaged and avoid rounding your back to protect your spine and ensure proper scapular movement.
How-to-do Steps
- Stand with feet shoulder-width apart, knees slightly bent.
- Bend forward at the hips, keeping your back straight until your torso is nearly parallel to the floor.
- Hold a dumbbell in each hand with palms facing each other.
- Retract your scapulae by squeezing your shoulder blades together and row the dumbbells towards your hips.
- Slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
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Muscles Worked
Dumbbell Bent-Over Scapula Row primarily targets the Traps, with Strength mechanics using Dumbbell. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Traps50%
Secondary
Shoulders25%
Abs25%
Equipment
Dumbbell
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Dumbbell Bent-Over Scapula Row work?
Dumbbell Bent-Over Scapula Row primarily targets the Traps. Secondary muscles involved include Shoulders, Abs. It is classified as a Strength exercise performed with Dumbbell.
How many sets and reps should I do for Dumbbell Bent-Over Scapula Row?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Dumbbell Bent-Over Scapula Row suitable for beginners?
Dumbbell Bent-Over Scapula Row is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
