Scapular pull ups

You need

How to do it

1. Grab a pull-up bar with an even overhand grip. Begin with a shoulder-width grip as you do the exercise for the first time.
2. Engage your abs and bend your knees to start hanging from the pull-up bar.
3. As you hang from the bar, keep your abs and glutes engaged to remain still and not swing back and forth.
4. Take a breath and initiate the scapular pull-up by bringing your shoulders back and down. Keep your arms straight. Doing so will elevate your body slightly.
5. You can think of a mental cue, such as bending the pull-up bar with your hands, allowing you to engage your back better and produce more force.
6. Hold the retracted position for a second or two, making sure to feel your back muscles working.
7. Relax your body and allow your shoulders to move forward and up. Exhale.