Technique
Hang from a pull-up bar with arms fully extended. Pull your body upward by depressing your scapulae and engaging your back muscles. Lower your body back to the starting position with control.
A calisthenics exercise that targets the scapular muscles through controlled pull-up movements, improving shoulder stability and upper body strength.
Hang from a pull-up bar with arms fully extended. Pull your body upward by depressing your scapulae and engaging your back muscles. Lower your body back to the starting position with control.
Begin hanging from a pull-up bar with arms fully extended and core engaged.
Return to the starting position with arms fully extended, maintaining control throughout the movement.
Pull shoulder blades down and back, engage your back, maintain control, control the movement
Not engaging scapulae, poor form, rushing the movement, lack of control
Increase repetitions, add weight, perform full pull-ups, or add pause at top.
Reduce repetitions, perform assisted pull-ups, or practice scapular depression separately.
Stop if you experience pain in the shoulders, elbows, or wrists. Maintain proper form to avoid injury. This exercise requires good upper body strength and grip strength.