Bodyweight Standing Scapula Row
Standing with the arms straight out in front, the shoulder blades reach forward and then pull back together; the elbows never bend.
How to do it
Setup
Standing tall, arms straight in front at shoulder height, palms facing each other.
Steps
- Reach the hands forward by spreading the shoulder blades.
- Pull the blades back together, arms still straight.
- Repeat slowly, moving only the shoulder blades.
Common mistakes
Bending the elbows to help: the arms stay straight; only the blades move. Shrugging on the squeeze: shoulders down, away from the ears. Arms drifting down: keep them at shoulder height.
Breathing
Exhale squeezing the blades, inhale reaching.
