Back · Bodyweight
Standing Scapula Rotation
How to do the standing scapula rotation, 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
- Rotation
- Mechanic
- Isolation
How to do it
Stand tall with your arms relaxed at your sides. Move your shoulder blades through their full range by rolling them up, back, down, and forward in a smooth circle, keeping your arms long and your spine neutral. Focus on isolating the movement to the shoulder blades themselves rather than your arms or neck.
- 1The shoulder blades gliding through a full circle on the ribcage
- 2Mid and lower traps engaging as the blades rotate down and back
- 3A controlled, even tempo with no neck tension
Common mistakes
- Shrugging the shoulders up toward the ears
- Moving the arms instead of the shoulder blades
- Rushing the circles or holding your breath
Muscles worked
The standing scapula rotation mainly works the mid traps, with the lower traps and upper traps assisting.
- Mid TrapsPrimary
- Lower TrapsSupport
- Upper TrapsSupport
- Rear DeltsMinor
- External RotatorsMinor
Kovo programs the standing scapula rotation 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.