Back · Dumbbell
Dumbbell Bent Over Scapula Row
How to do the dumbbell bent over scapula row, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Dumbbell
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPull
- Mechanic
- Compound
How to do it
Hold a dumbbell in each hand and hinge at the hips with a flat back and arms hanging straight down. Without bending the elbows, draw your shoulder blades back and together to lift the dumbbells a few inches, then release with control.
- 1Feel the muscles between your shoulder blades pull them together
- 2Keep your arms straight and move only from the scapula
- 3Brace your core and hold a flat back throughout
Common mistakes
- Avoid bending the elbows; this is not a full row
- Don't round your back; hinge and stay neutral
- Avoid shrugging up toward your ears
Muscles worked
The dumbbell bent over scapula row mainly works the mid traps, with the lower traps, rear delts, forearms, lats, lower back, and upper traps assisting.
- Mid TrapsPrimary
- Lower TrapsSupport
- Rear DeltsSupport
- ForearmsSupport
- LatsSupport
- Lower BackSupport
- Upper TrapsSupport
- Upper AbsMinor
- Lower AbsMinor
- GlutesMinor
- HamstringsMinor
Kovo programs the dumbbell bent over 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.