Should you retract your shoulder blades during back work?

A common question during rows is whether you should keep your shoulder blades retracted during the movement or let your scapula move freely. Swipe left for a simple answer.
–
For most people, I would suggest letting the scapula move freely. Important back muscles like the rhomboids and traps assist in scapular retraction. To also stimulate these muscles optimally and train with more range of motion, we want your shoulder blades to actively protract and retract during cable rows.
–
This also applies to wide-grip rows. You don’t get the full benefit from the exercise if you try to keep the shoulder blades constantly retracted. Let the scapula run its natural course as you pull the weight and release.
–
The opposite extreme is of course that protraction is exaggerated and you use more momentum during rows, but that’s not what we are going for. Keep your upper body mostly stationary as you perform the rows.