Scapular Pull-Up
Instructions:
- Take a pronated grip on a pull-up bar.
- From a hanging position, raise yourself a few inches without using your arms. Do this by depressing your shoulder girdle in a reverse shrugging motion.
- Pause at the completion of the movement, and then slowly return to the starting position before performing more repetitions.
Alternative exercises:
Snatch Shrug
Begin with a wide grip, with the bar hanging at the mid thigh position. You can use a hook or overhand grip...
Standing Dumbbell Upright Row
Grasp a dumbbell in each hand with a pronated (palms forward) grip that is slightly less than shoulder widt...
Smith Machine Behind the Back Shrug
With the bar at thigh level, load an appropriate weight. Stand with the bar behind you, taking a shoulder-w...