Dumbbell Bent-Over Scapula Row
Perform the Dumbbell Bent-Over Scapula Row to strengthen your upper back and improve posture.
- Stand with feet shoulder-width apart, holding a dumbbell in each hand.
- Bend at the hips, keeping your back straight and torso parallel to the ground.
- Pull the dumbbells towards your chest, squeezing your shoulder blades together.
- Lower the weights back to the starting position and repeat.
How to perform the Dumbbell Bent-Over Scapula Row
- Set up. Set up in a stable, balanced starting position appropriate for the Dumbbell Bent-Over Scapula Row using your dumbbell.
- Brace and execute. Brace your core, control the descent, and move through a full pain-free range of motion while emphasizing your rotator cuff.
- Reset. Reverse the movement under control and reset between repetitions, keeping your form crisp on every rep.
Coaching cues
- Move with intent — every rep should feel deliberate, not rushed.
- Drive force through your rotator cuff rather than momentum.
- Keep your breathing steady: exhale on the hard part, inhale on the reset.
Common mistakes
- Using too much weight and losing positional control.
- Cutting the range of motion short and missing the target muscle.
- Letting your spine round or hyperextend instead of staying neutral.
Detailed cues, common mistakes, and demonstration video are available in the Fitly app.
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