What is Scapula Row?

The Scapula Row is an easy, low-bar pull exercise that emphasizes scapular retraction to strengthen the shoulders and upper back. Performed from a straight hollow body position with arms extended, it improves scapular control, posture, and pulling mechanics. Suitable for beginners and as a warm-up for heavier pull work.

How to Do Scapula Row

  1. Set position: Take a grip slightly wider than shoulder-width and position under the bar; arms fully extended, shoulders depressed, and body in a straight hollow line.
  2. Brace core: Tuck the tailbone (posterior pelvic tilt), engage the core and glutes to maintain a rigid straight line from head to heels throughout each rep.
  3. Grip firmly: Grip the bar as if trying to bend it, keeping the wrists neutral and shoulders down; avoid shrugging or elbow flexion before the pull.
  4. Retract scapula: With arms straight, actively pinch the shoulder blades together, lift the chest slightly and hold the retraction for a one- to two-second squeeze.
  5. Lower slowly: Control the descent by allowing the scapulae to protract slowly while maintaining core tension; return to full arm extension before the next rep.

Muscle Groups

Shoulders, Back

Description

Take a grip with hands slightly wider than shoulder width apart, & position yourself underneath the bar.

Arms full extended, Shoulders depressed (down, away from your ears).
Hollow position (PPT / Tuck Tailbone, Core engaged) Forming a straight line head to heels. Maintain this position throughout.

Grip the bar as if trying to bend it. Keeping your arms straight, retract your scapula (pinch your shoulder blades together)

Squeeze at the top, before lowering with control. Repeat for Reps

Movement Group

Pull

Required Equipment

Low Pull-Up Bar

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the Scapula Row?

The Scapula Row strengthens scapular retraction, improves shoulder stability, posture, and upper-back activation. It teaches scapular control for safer pull-ups and rows, increases shoulder health, and functions as both a corrective drill and accessible strength builder for beginners.

What common mistakes should I avoid?

Common mistakes include bending the elbows, shrugging the shoulders, losing hollow body alignment, and using momentum. These reduce scapular isolation and increase injury risk. Keep arms straight, shoulders depressed, core braced, and move slowly to maximize effectiveness and safety.

How can I progress or regress the Scapula Row?

To regress, raise bar height or perform from knees to decrease load. To progress, lower the bar, increase body angle, add weight or perform single-arm scapular rows. Also integrate full inverted rows and assisted pull-ups as next steps for pulling strength.