Scapular Stabilization Short Pull

Watch the move several times, pay attention to the machine position. If you don’t have the Long handles, you can create something similar with about 8 feet of rope and some climbing apparatus.
Things to feel:

  • Weight in heels, slightly bent knees, abs engaged, chest up, head lifted towards sky
  • Inhale, fill chest cavity and diaphragm with pressure, squeeze scapulas onto the back, pull the elbows toward the back, not going beyond what you feel is your back, arms bnding at 90 degrees
  • Shoulder blades do not move up and down, they stay on the back
  • Pace is slower at first, then when the move feels solid, step up the speed and weight to a 10-15 rep exercise