Dumbbell Bent Over Scapula Row

A focused upper-back exercise where you hinge at the hips with a flat back and perform a rowing motion emphasizing scapular retraction. Hold dumbbells in both hands, pull them toward your torso while driving your elbows back, and squeeze your shoulder blades together at the top without excessive arm bending. Slowly lower with control. This variation targets the muscles that pull your shoulder blades inward, improving posture, upper-back strength, and shoulder stability.

Track This Exercise in the App

Log your dumbbell bent over scapula row sets in 1RM.fit and watch your estimated 1RM update automatically as you get stronger.