Scapula Body Row. How-to, proper form and tips

Scapula Body Row icon

The Scapula Body Row strengthens the scapula muscles and acts on your back in overall.

Video demonstration

(excerpt from 'Scapular row (bar)'Leave site by Ryan Ford)

How to and step by step instructions:

  1. Hold the bar with both hands, palms facing forward, at shoulder-width distance or slightly wider.
  2. Move your feet forward under the bar, and straighten legs and core.
  3. Fully extend your arms, hanging in diagonal from the bar. This is the starting position.
  4. Activate the shoulder blades, bringing them up towards the bar, or relaxing them to a lower position.

Hints & tips:

  • The more horizontal, the hardest is the move.
  • Choose a higher bar for an easier variation, or put your feet closer to the bar, for an easier variation.


  • Strengthen the scapula muscles.

Muscles worked and body parts involved:

Primary muscles: Upper Back

Other names

The exercise can be found with other names. Examples are:

  • Scapula Body Row
  • Scapula Inverted Row
  • Scapula Bodyweight Row

Scapulae strength

Muscle: Upper back

Collection: Body Row variantions

Category: Bodyweight