Back · Bodyweight
Bodyweight Standing Scapula Row
How to do the bodyweight standing scapula row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Beginner
- Logged as
- Reps
- Movement
- HorizontalPull
- Mechanic
- Isolation
How to do it
Stand tall with your arms extended in front at chest height as if holding a bar. Without bending your elbows, pull your shoulder blades back and together, drawing your hands slightly toward you, then return with control.
- 1Feel your shoulder blades squeeze together at the back
- 2Keep your arms straight and move from the scapula only
- 3Stay tall with your core braced
Common mistakes
- Avoid bending the elbows to pull further
- Don't shrug your shoulders up toward your ears
- Avoid leaning back to create momentum
Muscles worked
The bodyweight standing scapula row mainly works the mid traps, with the lower traps, rear delts, and upper traps assisting.
- Mid TrapsPrimary
- Lower TrapsSupport
- Rear DeltsSupport
- Upper TrapsSupport
- LatsMinor
- Upper AbsMinor
- External RotatorsMinor
Kovo programs the bodyweight standing scapula row 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.