Scap Pull

The Scap Pull articulates scapular movement into the middle back and lats. You should strengthen this motion at the bottom of a pull-up to have smooth movement throughout.

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

Scap Pull

Grab a pull-up bar or top rung of stall bars in a shoulder-width overgrip (palms away).
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 scap pull by fully depressing your shoulder blades and retracting them as much as possible.
Keep your arms straight and allow the depression and retraction to arch your body backward.
Control your body back to the dead hang and repeat for reps.

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

Exercise: 1 Arm Scap Pull
Type of Exercise: Mobility
Muscles: Shoulders, Trapezius, Middle Back, Lats, Biceps, Forearms
Difficulty: Advanced
Equipment: Pull-up Bar