Dumbbell Bent-Over Scapula Row
Braced on a bench with one hand, the other arm hangs straight with a dumbbell and the shoulder blade alone draws it up and back.
How to do it
Setup
One hand on a flat bench, feet planted, hinged over, a dumbbell hanging on a straight arm.
Steps
- Pull the shoulder blade toward the spine without bending the elbow.
- Hold the squeeze for a beat.
- Let the blade glide back out as the bell lowers.
Common mistakes
Bending the elbow into a row: the arm stays straight; the blade does the work. Twisting the torso to lift the bell: the chest stays square. Bell too heavy to move the blade alone: go lighter.
Breathing
Exhale squeezing the blade, inhale releasing.
