Movement overview

The One-Arm Dumbbell Bent Over Scapula Row targets the upper back muscles, particularly the scapular retractors and stabilizers. This exercise helps improve posture and shoulder stability by focusing on the movement of the scapulae. It is performed with one arm at a time, allowing for greater focus on each side of the body.

Step-by-step cues

1. Stand with your feet shoulder-width apart, holding a dumbbell in one hand.
2. Bend your knees slightly and hinge at the hips to lean forward, keeping your back straight and core engaged.
3. Let the arm holding the dumbbell hang straight down from your shoulder.
4. Retract your scapula by pulling your shoulder blade towards your spine while keeping your arm straight.
5. Pause briefly at the top of the movement, ensuring full scapular retraction.
6. Slowly release the scapula back to the starting position.
7. Repeat for the desired number of repetitions before switching to the other arm.

Technical tips

• Maintain a neutral spine throughout the exercise to prevent lower back strain.
• Focus on moving the scapula rather than bending the elbow; this is not a traditional row.
• Keep your core engaged to stabilize your body and maintain balance.
• Perform the movement slowly and with control to maximize muscle engagement.
• Use a lighter weight to ensure proper form and avoid using momentum.