Your scapula aka your shoulder blade is often very difficult for people to find. If you don’t initiate movements like rows or pull-ups from the scapula = you will “arm” the movement. Meaning you will rely heavily on shoulder and arm muscles. Your scapula is able to handle more load than your arm muscles. . With any movement you want to move proximally to distally, the scapula should initiate the motion when performing a movement like the Row, Lat Pull-Down, or when performing pull-ups. . Shown here are a couple movements that will help improve scapula control. Realize that at First implementing this strategy may decrease your performance, however the potential to improve your performance increases. . 1️⃣start in open chain with your arms moving in space 2️⃣add a resistance band which will help give a resistance cue to target the scapula retractors (muscles that pull your shoulder blade back) -keep minimal elbow flexion here 3️⃣perform scapula pull-ups also with minimal elbow flexion
Exercise Library