One-Arm Dumbbell Bent Over Scapula Row
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Description
Hinge forward with a neutral spine and support yourself with the free hand if needed. Let the working arm hang straight down with the dumbbell, keeping the elbow extended. Without bending the elbow or twisting the torso, draw the shoulder blade back toward the spine to lift the dumbbell slightly. Pause briefly, then slowly allow the shoulder blade to move forward and down under control. Keep your neck relaxed, chest stable, and avoid shrugging the shoulder toward your ear.
How to Perform
- Stand beside a flat bench and place your non-working hand and the same-side knee on the bench for support, keeping the working-side foot firmly on the floor.
- Hold a dumbbell in the working hand with a neutral grip and let the arm hang straight beneath the shoulder.
- Set your torso nearly parallel to the floor, keep your spine neutral, brace your core, and keep your neck in line with your back.
- Begin with the shoulder blade relaxed slightly forward, allowing the dumbbell to hang without bending the elbow.
- Exhale and pull the working shoulder blade back toward the spine, moving the dumbbell slightly upward while keeping the arm straight and the torso still.
- Pause briefly when the shoulder blade is fully retracted without shrugging the shoulder toward the ear or rotating the torso.
- Inhale and slowly allow the shoulder blade to move forward to the starting position under control, then repeat for the desired number of repetitions before changing sides.
What Muscles Work
Primary Muscle:
Tips
- Use a light dumbbell, as the goal is precise shoulder-blade movement rather than lifting heavy weight.
- Hinge at the hips and keep your spine neutral, with your chest slightly open and your neck in line with your back.
- Let the working arm hang straight beneath the shoulder with the elbow softly unlocked and the palm facing inward.
- Initiate the movement by drawing the shoulder blade back and slightly down toward the opposite back pocket.
- Keep the arm long throughout the repetition; avoid turning the exercise into a regular dumbbell row by bending the elbow.
- Move only the shoulder blade and keep your torso stable without rotating or jerking the weight.
- Avoid shrugging the shoulder toward your ear; keep the upper trapezius relaxed and focus on the muscles between and below the shoulder blades.
- Pause briefly at the end of the scapular squeeze, then slowly allow the shoulder blade to return to the starting position under control.
- Exhale as you retract the shoulder blade and inhale as you return to the stretched position.
- Stop or reduce the range of motion if you feel pinching, sharp pain, or discomfort in the shoulder joint.
Common Mistakes
- Bending the elbow and turning the movement into a regular dumbbell row
- Pulling the dumbbell with the arm instead of moving the shoulder blade
- Shrugging the shoulder toward the ear instead of retracting the scapula
- Rotating the torso to lift the dumbbell
- Rounding the lower back or losing a neutral spine position
- Letting the shoulder drop forward without controlled scapular protraction
- Using momentum or swinging the dumbbell
- Reducing the range of motion by not fully squeezing the shoulder blade back
- Overextending the neck instead of keeping it aligned with the spine
- Allowing the supporting shoulder to collapse or the torso to shift during the movement
Recommended Exercises
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