Description
Short scapular movement to strengthen shoulder-blade depression and control.
01 · Setup
Set up the movement
- Hang from a pull-up bar with a firm grip before the first repetition.
- Keep your arms straight and trunk braced.
- Keep your chest open and neck long.
- Avoid any body swinging.
02 · Execution
Perform the rep
- Lower your shoulder blades to raise your body slightly.
- Hold the contraction with your shoulder blades down.
- Release slowly into the full stretch.
Technique cue
The movement comes from your shoulder blades, not your elbows.
Common mistakes- bending the elbows
- swinging the pelvis
- using too short a range
- raising the shoulders at the end of the repetition
Safety notes
Risks of poor execution
- Excessive swinging can overload the shoulders and elbows.