scapular pull-up

How to perform it

Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended. Retract your shoulder blades by pulling them down and back. Engage your back muscles and pull your body up towards the bar, focusing on squeezing your shoulder blades together. Pause for a moment at the top of the movement, then slowly lower your body back down to the starting position. Repeat for the desired number of repetitions.

1. 1Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended.
2. 2Retract your shoulder blades by pulling them down and back.
3. 3Engage your back muscles and pull your body up towards the bar, focusing on squeezing your shoulder blades together.
4. 4Pause for a moment at the top of the movement, then slowly lower your body back down to the starting position.
5. 5Repeat for the desired number of repetitions.