Scapular Pullups

Steps

• 1. Take a overhand grip on a pullup bar that is slightly wider than shoulder-width. If your bodyweight is too heavy for you, position your feet on the pad or platform of an assisted pullup machine.

• 2. Assume the fully hanging "start" position for a pullup. Allow your arms to fully extend and your deltoids t.o be completely relaxed. Your back should be in a flat and neutral position, not arched.

• 3. While keeping your arms straight, propel your body upward simply by rotating your deltoids downward. You should feel your shoulder blades moving down and inward. Your body will only move several inches.

• 4. Hold the top position with the shoulder blades compressed together for a full second.

• 5. Slowly release the deltoids until the body returns to the "full hang" position. Repeat for 12-15 reps.