1 Arm Scap Pull

The 1 Arm Scap Pull demonstrates advanced shoulder mobility and strength around the shoulder girdle and will further advance an athlete's shoulder stability.

Type Of Exercise: Mobility
Muscles: Shoulders, Trapezius, Middle Back, Lats, Biceps, Forearms
Difficulty: Advanced
Equipment: Pull-up Bar

1 Arm Scap Pull

Grab a pull-up bar or top rung of stall bars and assume a single arm dead hang.
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 1 arm scap pull by depressing and then retracting your supporting shoulder as much as possible.
Keep your arm straight and allow the depression and retraction to arch your body backward.
Control your body back to the single arm dead hang and repeat for reps before switching sides.

Exercise: Assisted Hanging Side Lat
Type of Exercise: Flexibility
Muscles: Lats, Obliques
Difficulty: Moderate
Equipment: Stall Bars

Exercise: Scap Pull
Type of Exercise: Mobility
Muscles: Shoulders, Trapezius, Middle Back, Lats, Biceps, Forearms
Difficulty: Moderate
Equipment: Pull-up Bar