1. Begin by standing underneath a pull-up bar and grab it with an overhand grip, hands a little wider than shoulder-width apart.
2. Hang from the bar with your arms fully extended, feet off the ground, and your legs straight or slightly bent if the bar isn’t high enough.
3. Draw your shoulder blades down and together, engaging your upper back muscles without bending your elbows. Your body should lift slightly due to the movement of your scapulae.
4. Hold the contraction at the top for a moment.
5. Slowly release the contraction, allowing your shoulder blades to move apart and return to the starting hanging position.
6. Repeat for the desired number of repetitions.
Make sure to keep the motion controlled and focus on the movement of your shoulder blades to maximize engagement of the targeted muscles. Avoid using your arms to do the lifting; the motion should be isolated to your scapular muscles.
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