#Scapular Pull Down

Lat Pulldown Technique ✅ Let your shoulder blades move naturally. At the top → Reach tall. Allow your scapula to elevate and upwardly rotate to fully stretch your lats. At the bottom → Depress and retract your scapula as you drive your elbows toward your hips. This natural scapulohumeral rhythm gives you: • Greater mechanical tension in the lengthened position • Better shoulder health & mobility • A fuller, more functional mind–muscle connection across the entire range of motion (Locking your scapula may help you “feel” your lats more in the short range, but full scapular motion trains the lats through their complete contractile range, improving both control and growth.) ❌ “Locked-down” shoulders can be used occasionally for constant-tension or isolation sets, but they shorten your range of motion and limit the stretch that can drive muscle growth. Technique Tips: • Start stretched with arms & shoulder blades fully extended • Pull shoulder blades back & down through the movement • Keep ribs down and core tight • Control both the eccentric (way up) & concentric (way down) • Avoid swinging or jerking the weight • A slight forward lean at the top can deepen the lat stretch • Tighten the seat pad for more stability • Pull to the same spot every time to track progress 👉 Full range + natural scapular movement = optimal hypertrophy, shoulder function & longevity 👉 Locked scapula = less range, less stretch, fine for finishers, not your foundation.

Scapula Pull Up

A complete back workout only requires these key exercises: 1) Straight-Arm Pulldown A lat isolation move that teaches proper shoulder position and keeps the arms mostly straight. Keep ribs down, shoulders depressed, and pull the bar/rope down in an arc toward the hips. Control the return to feel the stretch. 2) Wide-Grip Lat Pulldown Targets back width with extra emphasis on the upper lats and upper back. Use a wide overhand grip, keep the chest up, and pull by driving the elbows down, not by curling with the biceps. Avoid shrugging at the top. 3) Bent-Over Row A staple for back thickness and overall pulling strength. Hinge at the hips with a neutral spine, brace the core, and row toward the lower ribs or waistline. Keep the torso stable and avoid excessive swinging. 4) Wide-Grip Seated Row Great for mid-back (rhomboids, traps) and rear delts. Sit tall, reach forward for a controlled stretch, then pull with elbows out slightly and squeeze the shoulder blades back. Keep the shoulders down and don’t lean back too far. 5) Close-Grip Lat Pulldown Emphasizes the lats through a strong elbow path close to the body. Use a neutral or underhand close grip, pull to the upper chest, and keep elbows tucked. Slow on the way up to maintain tension. #back #backworkout #upperbody #gymgirl #gym

Are You Shrugging During Pulldowns? 🤔 Keeping the scapulae elevated during the pulldown limits latissimus dorsi engagement. Remember! The latissimus dorsi pulls the arms down and assists in scapular depression. ✅ To perform it correctly: Avoid shrugging! Let the scapulae depress and slightly retract as you pull the bar down for full lat activation and efficient movement. Want to learn more? Want instant access? 💬 Simply comment Strength Training We'll send you a direct message with a link to download the Strength Training app. (Free sign-up) #muscleandmotion #latpulldown #backworkout #StrengthTraining #lats

Can you spot the difference? 👀 read below ⬇️ Weak ❌ —> Scapula remains engaged when you hang down Strong ✅ —> Scapula fully relaxed. Scapular activation momentum creates a more explosive and efficient pull up. If you want to pull more weight, learn how to do that 💪🏼 Start my hybrid-calisthenics program for real progress, link in bio 🔗 Equipment from @gornation #calisthenics #pullups #calisthenicstraining #calisthenicsworkout #tutorial

Here’s the key to fixing scapular winging that takes into account all the important variables that influence it ✅💪🏼 If you want a comprehensive approach to fixing shoulder mobility and pain, check out my No B.S. Guide To Shoulder Health! Link in bio. Alternatively, if you’re a personal trainer, coach, or physical therapist, registration for my February 2026 Live Biomechanics Course is now open! This course is my single best product and will teach you how to assess, understand, and fix cases like this. Link to learn more in my bio. Credit to @anatomy.of.motion for the shoulder anatomy visual. This exercise is a modified @posturalrestoration drill

❌ Initiating the pull up with scapular depression and retraction ✅ Initiating the pull up with simultaneous scapular and humeral movement It’s one of the most common myths about pull ups that you need to ‘activate your scapulas’ before initiating the pull up. This is nonsense and here is why: Retracting and depressing your scapulas before the pull up disrupts natural scapulohumeral rhythm. It creates poor leverage for your lats and prevents your scapulas from moving from upward to downward rotation properly. It makes the movement biomechanically inefficient and weak and even increases the risk of injury slightly. You will never see anyone lift big weight with the left form. Follow for more calisthenics content ✅ . . . #calisthenics #pullups #pullup #fitness #bodyweighttraining #homeworkout #workout

Scapular dyskinesia, abnormal mobility and/or function of the scapula. The scapula is a key part of the upper bodys kinematic chain and is a vital component of shoulder movement and health. Normal scapular biomechanics can be altered either by inappropriate patterns of muscle activation (too slow or too fast) or inappropriate force of muscle contraction (too strong or too weak). Many muscles acting in different directions influence the scapula, and it is to be understood that the timing and force of muscle activity DICTATES IT’S MOVEMENT. It’s all about timing. And timing + activation will immensely dictate muscle development. With my patient Monique, we have been focusing on activating and strengthening her serratus anterior and rotator cuff to stabilize the back/shoulder and correct the timing of muscular activation to prevent her scapula from winging during facepulls. Even in as little as a month we were able to completely re-wire her motor programming for facepulls and make it a completely different and more efficient movement!! If you have ever been told, noticed or feel your scapular biomechanics are abnormal or looking to learn more and prevent shoulder injuries please click my physical therapy link in my bio and we can schedule a visit to assess your mechanics! • • • • • #scapula #scapulardyskinesia #scapularwinging #posteriordeltoid #reardelt #facepulls #facepull #movement #biomechanics #physicaltherapy #physicaltherapist #movementquality #rotatorcuff #serratusanterior #bodybuilding #themeccagym

You’re probably doing lat pull downs wrong More info below 👇 1️⃣ Start With Shoulder Position Before bending your elbows, pull your shoulders down away from your ears. This engages your lats and prevents your upper traps from taking over. 2️⃣ Drive Your Elbows Down Once your shoulders are set, think about driving your elbows toward your hips rather than pulling the bar with your hands. This keeps the focus on your back muscles. 3️⃣ Control the Range of Motion Pull the bar down to your upper chest while keeping your chest tall. Avoid leaning too far back, which can turn the movement into a row. 4️⃣ Slow and Controlled Return On the way up, fully extend your arms to get a deep stretch in the lats. Control the weight don’t let it pull you up. Dm “SWOLE” for 1:1 online coaching #workout #latpulldown #bigback #fitness #gym

Fix Your Pull Ups ⬇️ 1. Hands a bit over shoulder width 2. Overgrip on the bar 3. Legs straight 4. Shoulder blades down and engaged 5. Pull by with your back and imagine bringing elbows down Save and implement 🤝

What?? Bands will actually HINDER your progress towards a full pullup? Why’s that you ask? Bands take away the hardest part of the pull-up — the scapular pull. If you rely on a band, you’ll mainly strengthen the top part of the movement while leaving your scapular pull weak. Without strong scapular engagement, your arms can’t effectively connect to your body, making unassisted pull-ups feel nearly impossible. Or you’ll end up doing a pull-up with your shoulders shrugging towards your ears 🤷🏽‍♀️ Scapular strength is king, and that’s a hill I’ll die on. Scapular pulls are a non-negotiable when training towards a pull-up! Share with your friend who’s trying to learn a pull-up to spare them from this common mistake 😇 #pullup #pullupprogression #pulluptraining #assistedpullup

Scapula stability. Been sharing this exercise (Prone Y-Raises) several times for the past 3 years (that’s how much I love it), but have never actually shared how to perform it correctly. Here is the most important key points: ✅ Arms in a Y position. ✅ Elbows fully straight. ✅ Shoulders fully extra-rotated. ✅ Scapula depressions (shoulders down) ✅ Lifts up, hold for 2 sec, and repeat for reps. 👉 The reason for the rotation of the shoulders is to involve the rotator cuff and improve shoulder and scapula stability. Think of the thumb pointing upwards. There is a tendency to loose this as we raise the arms. Fight it. 👉 The reason for scapula depression is engagement of the lower traps. Can also be done with scapula elevation for other purposes tho. 👉 Slight bent of the arms won’t kill you, but keeping them fully straight makes it more effective for emphasizing the muscles around the scapula. 👉 I do 2-3x 2/3x per week at the end of my workouts for 10-15 reps + 10 hold on the last rep. This could change based on your goals. Hope this helps! Any questions below. With Love, Gabo