Bodyweight Training

Bottom Position Scapular Chin-Up exercise

Activate your back by pulling your shoulders down and back from a dead hang at the bottom of a chin-up.

Bottom Position Scapular Chin-Up exercise demonstration

How to perform Bottom Position Scapular Chin-Up

  1. Hang from a bar with a supinated grip, arms fully extended.
  2. Keep your body straight and core engaged.
  3. Without bending your elbows, pull your shoulder blades down and together.
  4. Pause briefly at the top of the scapular retraction.
  5. Slowly release back to a relaxed dead hang.
  6. Repeat for desired reps.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

Reconnecting Hang tight. If this session expired, the page will refresh automatically.