How to do it
Keep your core braced and your ribcage pulled downward the whole set.
- 1
Grip a pull-up bar with hands slightly wider than shoulder-width apart.
- 2
Hang from the bar with arms fully extended and feet off the ground.
- 3
Retract your shoulder blades by pulling them down and together.
- 4
Hold the contraction for a moment, then slowly release back to the starting position.
- 5
Repeat for the desired number of repetitions without bending your elbows.
Expert tip
Focus on isolating the scapular movement without bending your arms to effectively target the intended muscles.
Common mistakes
- ✕Bending the elbows during the pull
- ✕Swinging the legs to generate momentum
- ✕Letting the shoulders shrug toward the ears