Bent-Over Scapular Retraction

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Bent-Over Scapular Retraction demonstration

Exercise overview

Training details

Upper Back

Equipment

Bodyweight

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

01Stand with feet about hip width and soften the knees.
02Hinge at the hips until the torso is inclined while keeping a neutral spine and the arms hanging.
03Hold the trunk still and draw the shoulder blades gently back and slightly down without bending the elbows.
04Pause without lifting the chest or extending the lower back.
05Release the shoulder blades under control while maintaining the same hip-hinge position.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationChest-Supported Dumbbell Scapular Retraction

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteFace Pull

Comparable substituteBand Lateral Scapular Retraction Comparable substituteCable Chest Supported Row

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