Directions:<\/strong><\/h3>\nStart by grabbing the bar shoulder-width apart. If you grab further, the exercise will likely recruit more musculature from the infraspinatus and latissimus dorsi (Andersen 2014). Next, retract your shoulder blades, ensuring stability. This is important, as uncontrolled bar hanging or lowering can increase instability and damage at the shoulder. Pull your body up from your back, engaging this large musculature. Attempt to have your breast bone hit the top of the bar, then lower yourself slowly, not allowing your shoulders to rapidly separate. Remember, keep your shoulder blades squeezed and retracted during the entire movement.<\/p>\n
If you wish to work the control of your shoulder blades, you can safely move them through protraction and retraction, a helpful prevention exercise, but for the pull-up keep them retracted and in a safe position!<\/p>\n