Exercises / Beginner
Scapular retractions with elevation
- Lats
- Lower Trapezius
Available on Calisteniapp for iOS and Android.
- Level
- Beginner
- Muscles
- 2
- Equipment
- Pull up bar
01 / Steps
How to do it
Hang from the bar.
Retract your shoulder blades, as if you were trying to touch them, without bending your arms.
In addition, contract your back to raise your body a bit, so that your hip rises while your body arches.
02 / Muscles
Muscles worked
Lats
Lower Trapezius
03 / Skills
What it trains
How demanding this exercise is for each physical ability.
- Strength15
- Explosivity0
- Technique20
- Cardio0
- Mobility15
Sessions
Sessions with this exercise
Calisteniapp workouts that include this movement.
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Variations and exercises that train similar muscles.
BeginnerTraps pull
Biceps ∙ External Rotators ∙ Lower Trapezius
IntermediateShoulder-assisted one arm pull-ups
Biceps ∙ Forearms ∙ Lats
IntermediateElbow assisted one arm front lever
Biceps ∙ Obliques ∙ Abs
IntermediateSwing and three quarter turn
Biceps ∙ Obliques ∙ Abs
IntermediateTucked flag elevations
Obliques ∙ Abs ∙ Anterior Deltoid
IntermediateLeg assisted front lever pull-ups on parallel bars
Biceps ∙ Abs ∙ Lats