Bent Over Back Extension Scapular Adduction
- Zielmuskel
- —
- Equipment
- Body weight
- Körperregion
- Back
- Typ
- Strength
The bent over back extension scapular adduction is a bodyweight back exercise that pairs a back extension with squeezing your shoulder blades together. Hinged forward at the hips, you extend through the lower and mid back while drawing the shoulder blades down and in, training the spinal extensors and the mid-back retractors. It is a low-load, no-equipment move that builds back strength and posture without weights.
Bent Over Back Extension Scapular Adduction: So führst du sie aus
- 1Stand with your feet about hip-width apart and a slight bend in your knees.
- 2Hinge forward at the hips with a flat, neutral spine until your torso is roughly parallel to the floor, letting your arms hang down.
- 3Brace your core and keep your neck in line with your spine, looking at the floor a short distance ahead.
- 4Extend your back, lifting your chest and raising your torso while keeping the movement controlled.
- 5At the top, squeeze your shoulder blades down and together (scapular adduction), pinching the muscles of your mid-back.
- 6Hold the squeeze for a beat, keeping your shoulders away from your ears.
- 7Lower under control back to the bent-over starting position, releasing the squeeze.
- 8Complete your reps, then stand up tall to finish.
Technik-Tipps
- Lead the lift with your chest rather than throwing your head back, so the work stays in your back.
- Initiate the squeeze from your shoulder blades, not your hands, to better target the mid-back retractors.
- Keep a slow, controlled tempo on both the lift and the lower to maintain tension throughout.
- Hinge from the hips and keep your spine neutral instead of rounding through your lower back.
Häufige Fehler
- Rounding the lower back during the hinge, which shifts load onto the spine and raises injury risk.
- Using momentum to swing the torso up, which removes tension from the back muscles and reduces the benefit of each rep.
- Shrugging the shoulders up toward the ears instead of drawing the blades down and in, which turns the move into a shrug rather than a retraction.
- Cranking the head and neck back to force the extension, which strains the neck without adding back work.
- Skipping the shoulder-blade squeeze at the top, which is the part that trains scapular adduction.
Häufig gestellte Fragen
What muscles does the bent over back extension scapular adduction work?
It works the back as a whole: the spinal extensors along the lower and mid back perform the extension, while the muscles between and across your shoulder blades pull them together during the scapular adduction.
What is scapular adduction in this exercise?
Scapular adduction means drawing your shoulder blades together toward your spine. At the top of each rep you pinch the blades down and in, which trains the mid-back retractors on top of the back extension.
Is this exercise good for beginners?
Yes. It uses only your body weight and a controlled range of motion, so beginners can learn to hinge and retract the shoulder blades safely before adding any load.
How many sets and reps should I do?
As a light bodyweight move, 2 to 3 sets of 12 to 15 controlled reps works well. Focus on a deliberate squeeze at the top rather than chasing high numbers.
Where should I feel this exercise?
You should feel it across your back: in the lower and mid back as you extend, and between the shoulder blades when you squeeze them together at the top. Sharp lower-back pain means you are likely rounding rather than hinging.
