Description
Short scapular movement to strengthen depression and control of the shoulder blades.
01 · Setup
Set up the movement
- Hang from a pull-up bar with a firm grip before the first repetition.
- Arms outstretched and torso covered.
- Open chest, long neck.
- Avoid any swinging of the body.
02 · Execution
Perform the rep
- Lower your shoulder blades to slightly elevate your body.
- Pause for a lower contraction of the shoulder blades.
- Slowly release until completely stretched.
Technique cue
The movement comes from the shoulder blades, not the elbows.
Common mistakes- bend your elbows
- swing the pelvis
- range of motion too short
- shoulders that rise at the end of the repetition
Safety notes
Risks of poor execution
- Excessive swinging can overload shoulders and elbows.