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Upper Back · Beginner

Scapular Retraction Inverted Row

Straight-arm inverted-row scapular retraction that lifts the chest slightly while the body remains rigid.

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Scapular Retraction Inverted Row demonstration

Exercise overview

Training details

Upper BackShouldersCore

Equipment

Bodyweight

Sets × reps

3 × 15

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Hang beneath a secure bar with the arms straight, body rigid, and heels or feet supported.
  2. 02Keep the elbows locked and let the shoulder blades move slightly apart at the bottom.
  3. 03Pull the shoulder blades together and down to lift the chest a small distance toward the bar.
  4. 04Pause briefly in the retracted position without bending the elbows or shrugging.
  5. 05Release the shoulder blades under control to the starting hang and repeat.

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Variations

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

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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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