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Lat Fly

The Lat Fly is a mobility exercise that additionally requires a lot of strength through the shoulder girdle. Upper traps will pull the shoulder blades together in the retraction while the chest will pull the shoulder blades apart in the protraction.

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

Lat Fly

  1. Grab on to a single bar with approximately a 1.5 times shoulder-width grip.
  2. Pull up until your elbows and armpits create exactly 90-degree angles.
  3. Some experimentation with the width of your hands may be necessary to achieve those angles.
  4. Now keep your body locked off at this half pull-up and use your shoulders and back to move your body forward, in front of your hands and the bar.
  5. When you achieve full scapular retraction, switch directions and control your body well behind the bar by fully protracting your shoulder blades.
  6. Swiftly, but with control, alternate between the forward (retracted) and backward (protracted position) while maintaining the 90-degree joint angles and scapular depression.
  7. Repeat for reps.
  • Exercise: Scap Pull
  • Type of Exercise: Mobility
  • Muscles: Shoulders, Trapezius, Middle Back, Lats, Biceps, Forearms
  • Difficulty: Moderate
  • Equipment: Pull-up Bar
  • Exercise: 1 Arm Scap Pull
  • Type of Exercise: Mobility
  • Muscles: Shoulders, Trapezius, Middle Back, Lats, Biceps, Forearms
  • Difficulty: Advanced
  • Equipment: Pull-up Bar