Scapular Row with gym rings
Scapular Rows, also known as Shoulder Blade Rows, strengthen the upper back, especially the muscles around the shoulder blades. In this exercise, you first spread the shoulder blades apart (scapular protraction) and then bring them back together (scapular retraction).
This exercise promotes precise shoulder blade coordination and provides a solid foundation for other rowing exercises.
Necessary equipment
Scapular Row with gym rings - the correct execution
- Start in a deep rowing position
- Take the shoulder blades back down
- Go back to the starting position
- Arms remain stretched throughout
- Join small steps backwards to reduce the intensity
The exercise Scapular Row is intended to be used as a technique exercise.
Which muscles are trained by Scapular Row?
Primary trained muscles for Scapular Row
Upper Back - The muscles in the upper back, including the trapezius and rhomboid muscles, help move and stabilize your shoulders. They pull the shoulder blades together and support posture.
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Similar exercises to Scapular Row
A Raises with dumbbells
This exercise is perfect for strengthening the upper back and shoulders. It is easy to learn and ideal for building muscle.
Butterfly Reverse with dumbbells
The Butterfly Reverse exercise specifically strengthens your upper back and shoulders. It is easy to perform, ideal for muscle building, and serves as preparation for more complex exercises.
Y Row
The Y Row on the gymnastic rings is often done using a TRX or another suspension trainer. This version of rowing mainly focuses on strengthening the back muscles.
You pull your arms into a Y shape, which works your shoulders and upper back, especially the middle and lower parts of the trapezius. The movement is similar to the Face Pulls.
Even though there are some similarities, the Y Row is quite different from the classic row.
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