Muscle groups



Take a pronated grip on a low bar (ideally the bar is lower than chest height) so that you can begin in a squat position. Start in a passive hang, shoulders elevated towards your ears. Maintain straight arms throughout. Grip the bar as if trying to bend it. Depress and retract your scapula - shoulders away from your ears, and pinch your shoulder blades together. Contract at the top, lower with control. Repeat for reps.

Movement Group


Required Equipment


Progressions And Regressions

Assisted Scapula Pull Up