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Upper Back · Beginner

Bodyweight Standing Scapula Row

Standing straight-arm scapular protraction and retraction drill for upper-back control and shoulder preparation.

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Bodyweight Standing Scapula Row demonstration

Exercise overview

Training details

Upper Back

Equipment

Bodyweight

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Stand tall with both arms straight forward at shoulder height.
  2. 02Stack the ribs over the pelvis and keep the neck long.
  3. 03Reach the hands forward slightly as the shoulder blades glide apart without bending the elbows.
  4. 04Draw the shoulder blades back and slightly down while the arms stay long.
  5. 05Pause briefly, then return to the reach slowly without arching or shrugging.

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Variations

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

Harder progressionBodyweight Standing RowRelated variationBodyweight Squatting Row (with towel)Related variationBodyweight Standing Close-grip RowRelated variationInverted Row

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Alternatives

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

Comparable substitute90 Degree Iso Chin UpComparable substituteAssisted Low-Bar Chin-UpComparable substituteFace Pull

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