Scapular Rows 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
Scapular Rows is a cable machine exercise primarily targeting the lats while also engaging the upper back muscles. It focuses on scapular retraction and depression, promoting better posture and shoulder stability. The movement involves pulling the cable toward the torso while keeping the arms relatively straight, emphasizing control and proper form to fully activate the targeted muscles. This exercise is effective for developing back strength, improving muscle balance, and enhancing overall upper body pulling mechanics.
How to Perform
Set Up: Adjust the cable machine to a low pulley position and attach a straight bar or handle. Sit on the bench or platform with your feet flat on the floor and knees slightly bent.
Starting Position: Grasp the handle with a neutral grip, arms extended in front of you, shoulders relaxed, chest upright, and core engaged.
Execution: Pull the handle toward your torso by retracting and depressing your shoulder blades, keeping your arms mostly straight and elbows slightly bent. Focus on squeezing the lats and upper back at the end of the movement.
Control: Slowly return the handle to the starting position while maintaining tension in your back muscles, avoiding any shrugging or rounding of the shoulders.
Breathing: Exhale as you pull the handle toward you, inhale as you return to the starting position.
Repetition: Repeat for the desired number of reps, maintaining a controlled, deliberate motion throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your shoulders down and back throughout the movement to fully engage the lats.
Focus on scapular retraction rather than bending your elbows excessively.
Avoid using momentum or jerking the weight.
Maintain a straight, upright torso to prevent lower back strain.
Control the return phase to keep tension on the muscles.
Do not shrug your shoulders toward your ears.
Use a weight that allows full range of motion without compromising form.
Keep your core engaged to stabilize your spine.
Avoid leaning backward or forward during the pull.
Squeeze your upper back at the peak contraction for maximum activation.
How Not to Perform
Do not shrug your shoulders toward your ears during the pull.
Avoid leaning backward or forward excessively to lift the weight.
Do not use momentum or jerk the handle to complete the movement.
Avoid bending your elbows too much, which shifts focus away from the lats.
Do not round your back or hunch your shoulders.
Avoid locking your core; do not let your torso sway.
Do not use a weight that is too heavy, compromising form.
Avoid letting the cable snap back quickly; control the return phase.
Do not allow your chest to collapse or shoulders to roll forward.
Avoid short, incomplete reps; maintain full range of motion.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
