Suspension Trainer Scapula Pull

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The suspension trainer scapula pull workout is designed to primarily engage the shoulders.

By using the suspension trainer, you can target the muscles around the scapula region.

This workout helps improve scapular stability and strengthens the shoulder girdle.

While it may engage some auxiliary muscles, the focus is primarily on the shoulders.

Stand facing the suspension trainer, with your feet shoulder-width apart.
Hold the handles of the suspension trainer with an overhand grip, palms facing down.
Lean back, keeping your body straight, until your arms are fully extended in front of you.
Engage your shoulder blades by pulling them down and back, squeezing them together.
While maintaining the engaged shoulder blades, pull your body towards the handles by bending your elbows.
Continue pulling until your hands are beside your ribs and your elbows are bent at a 90-degree angle.
Pause briefly, then slowly extend your arms back to the starting position, maintaining the engaged shoulder blades throughout.

Start by adjusting the suspension trainer to a height that allows your body to be at a slight angle, with your arms fully extended and your feet firmly planted on the ground.
Stand tall, engage your core, and maintain a neutral spine throughout the exercise. This will help you focus on the movement of your scapulae without compromising your form.
As you initiate the exercise, imagine squeezing your shoulder blades together, pulling them down towards your back pockets. This will activate your rhomboids, trapezius, and other muscles responsible for scapular retraction.
Keep your shoulders relaxed and away from your ears. Avoid shrugging or tensing them up, as this can lead to unnecessary tension and limit the effectiveness of the exercise.
Control the movement by slowly retracting your scapulae and then releasing them back to the starting position. Focus on the mind-muscle connection, feeling the engagement in your shoulders with each repetition.