scapular pull-up
Body part:
back
Equipment:
body weight
Body target:
traps
Secondary muscles:
- biceps
- rhomboids
- rear deltoids
Instructions:
- 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.