Bodyweight Training

Scapular Chin-Up exercise

Isolate and strengthen the upper back by retracting your shoulder blades at the start of the chin-up.

Scapular Chin-Up exercise demonstration

How to perform Scapular Chin-Up

  1. Hang from a bar with palms facing you, arms fully extended.
  2. Keep arms straight and core braced.
  3. Pull shoulder blades down and back, lifting your body slightly.
  4. Pause at the peak contraction.
  5. Slowly return to the starting position.
  6. Repeat for required 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.

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