Back · Bodyweight
Bent Over Back Extension Scapula Adduction
How to do the bent over back extension scapula adduction, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Isolation
How to do it
Stand with your feet hip width apart, hinge forward at your hips with a flat back and a soft bend in your knees, letting your arms hang down. Hold this bent over position braced through your core. Pull your shoulder blades together and down to retract your scapula, lifting your chest slightly. Squeeze at the top, then release the squeeze under control and repeat.
- 1Feel your mid back squeeze your shoulder blades together
- 2Keep your lower back braced and flat in the hinge
- 3Pull the shoulders down and back, not up toward your ears
Common mistakes
- Do not round your lower back while bent over
- Avoid shrugging the traps up instead of squeezing back
- Do not stand up to generate the movement; stay hinged
Muscles worked
The bent over back extension scapula adduction mainly works the mid traps and lower traps, with the lower back, rear delts, upper traps, and hamstrings assisting.
- Mid TrapsPrimary
- Lower TrapsPrimary
- Lower BackSupport
- Rear DeltsSupport
- Upper TrapsSupport
- HamstringsSupport
- LatsMinor
- Lower AbsMinor
- GlutesMinor
- External RotatorsMinor
Kovo programs the bent over back extension scapula adduction for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed June 2026.