Scapular Retraction Inverted Row

How to perform it

Step-by-step instructions

1. 01Hang beneath a secure bar with the arms straight, body rigid, and heels or feet supported.
2. 02Keep the elbows locked and let the shoulder blades move slightly apart at the bottom.
3. 03Pull the shoulder blades together and down to lift the chest a small distance toward the bar.
4. 04Pause briefly in the retracted position without bending the elbows or shrugging.
5. 05Release the shoulder blades under control to the starting hang and repeat.