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
- Grab on to a single bar with approximately a 1.5 times shoulder-width grip.
- Pull up until your elbows and armpits create exactly 90-degree angles.
- Some experimentation with the width of your hands may be necessary to achieve those angles.
- 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.
- When you achieve full scapular retraction, switch directions and control your body well behind the bar by fully protracting your shoulder blades.
- Swiftly, but with control, alternate between the forward (retracted) and backward (protracted position) while maintaining the 90-degree joint angles and scapular depression.
- 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
