Scap Pull
The Scap Pull articulates scapular movement into the middle back and lats. You should strengthen this motion at the bottom of a pull-up to have smooth movement throughout.
- Type Of Exercise: Mobility
- Muscles: Shoulders, Trapezius, Middle Back, Lats, Biceps, Forearms
- Difficulty: Moderate
- Equipment: Pull-up Bar
Scap Pull
- Grab a pull-up bar or top rung of stall bars in a shoulder-width overgrip (palms away).
- If you are using stall bars, face them to prevent your body from drifting forward during the pull.
- If you are hanging from a pull-up bar, do not allow your hips to drift forward in front of the bar. Initiate the scap pull by fully depressing your shoulder blades and retracting them as much as possible.
- Keep your arms straight and allow the depression and retraction to arch your body backward.
- Control your body back to the dead hang and repeat for reps.
- Exercise: Assisted Hanging Side Lat
- Type of Exercise: Flexibility
- Muscles: Lats, Obliques
- Difficulty: Moderate
- Equipment: Stall Bars
- Exercise: 1 Arm Scap Pull
- Type of Exercise: Mobility
- Muscles: Shoulders, Trapezius, Middle Back, Lats, Biceps, Forearms
- Difficulty: Advanced
- Equipment: Pull-up Bar
