How to do it
Pause for one second at full scapular depression before lowering.
- 1
Position yourself between parallel bars or on the edge of a bench.
- 2
Support your body weight on your hands with arms straight.
- 3
Lower your body by allowing your shoulders to rise towards your ears.
- 4
Push down through your hands, elevating your body by depressing your shoulder blades.
- 5
Repeat for the desired number of repetitions.
Expert tip
Focus on isolating the scapular movement without bending your elbows to fully engage the trapezius muscles.
Common mistakes
- ✕Leaning the chest forward over the bars
- ✕Rolling the shoulders forward as they rise
- ✕Swinging the legs to generate momentum