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
![1 Arm Scap Pull 1 1 Arm Scap Pull Beginning](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/07/31-1ArmScapPull-1.jpg)
![1 Arm Scap Pull 2 1 Arm Scap Pull End](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/07/31-1ArmScapPull-2.jpg)
![1 Arm Scap Pull 3 1 Arm Scap Pull](https://www.gymnasticbodies.com/gymfit/wp-content/uploads/2020/07/1ArmScapPull.jpg)
- 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.
![1 Arm Scap Pull 4 Assisted Hanging Side Lat](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/07/RC_PE19_iM_-_3.jpg)
- Exercise: Assisted Hanging Side Lat
- Type of Exercise: Flexibility
- Muscles: Lats, Obliques
- Difficulty: Moderate
- Equipment: Stall Bars
![1 Arm Scap Pull 5 Scap Pull](https://www.gymnasticbodies.com//gymfit/wp-content/uploads/2020/07/RC_SE1_iM_-_3.jpg)
- Exercise: Scap Pull
- Type of Exercise: Mobility
- Muscles: Shoulders, Trapezius, Middle Back, Lats, Biceps, Forearms
- Difficulty: Moderate
- Equipment: Pull-up Bar