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Scapula Pull-Up
- 1 - Hang from a pull-up bar with your arms fully extended and your palms facing away from you (pronated grip).
- 2 - Initiate the movement by retracting your shoulder blades (pulling them together) without bending your elbows. Imagine trying to squeeze a pencil between your shoulder blades.
- 3 - Maintain the scapular retraction for a moment, then allow your shoulder blades to protract (spread apart) to return to the starting position, keeping your arms straight.
- 4 - Perform the desired number of reps, focusing on the controlled movement of your shoulder blades.
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