Inverted Scapular Row

Traps Tier C for Traps Bodyweight Isolation Pull

Try it now

3sets

10-15reps

45srest

~3.7kcal/min

TrapsC Middle & Lower Trapezius Rhomboids

Upper Back

Secondary muscles help but are not the main target

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inNeck / upper traps

Middle back between the shoulder blades and the lats; the arms only hold on.

Key cue (the coach says it during the set)“Chest up, drive the elbows back, squeeze the shoulder blades.”

Tempo · Pull 1 s · squeeze 1 · lower 2 s

Choosing the load: Too easy? Slow down or pause at the hardest point. Too hard? Use an easier version (knees, incline, band).

Feel it in Front of armsCurling the weight. Loosen the grip, use the hands like hooks, and drive the elbows back.
Feel it in Lower backBack rounding or jerking. Keep a flat back, brace, reduce the weight — or use a chest-supported row.
Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.