Scapula Pull-Up

1. 1 - Hang from a pull-up bar with an overhand grip slightly wider than shoulder-width, arms fully extended and body straight.
2. 2 - Keep your arms completely straight throughout the entire movement — do not bend your elbows at any point.
3. 3 - Depress and retract your shoulder blades by pulling them down and together, elevating your body slightly without bending your arms.
4. 4 - Hold the depressed and retracted position at the top for 1-2 seconds, feeling the engagement in your lats and lower traps.
5. 5 - Slowly reverse the movement by allowing your shoulder blades to elevate and protract, returning to the fully hanging dead hang position.
6. 6 - Repeat for the desired number of repetitions, focusing on controlled scapular movement with each rep.