How to do it
Pause for one count at the top of each scapular retraction.
- 1
Stand with feet shoulder-width apart, knees slightly bent.
- 2
Bend forward at the hips, keeping your back straight until your torso is nearly parallel to the floor.
- 3
Hold a dumbbell in each hand with palms facing each other.
- 4
Retract your scapulae by squeezing your shoulder blades together and row the dumbbells towards your hips.
- 5
Slowly lower the dumbbells back to the starting position.
- 6
Repeat for the desired number of repetitions.
Expert tip
Keep your core engaged and avoid rounding your back to protect your spine and ensure proper scapular movement.
Common mistakes
- ✕Pulling with the elbows instead of scapulae
- ✕Shrugging the shoulders toward the ears
- ✕Letting the dumbbells drift away from body