Scapula Pull One Arm

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The Scapula pull one arm workout primarily engages the upper back using bodyweight resistance.

The bodyweight resistance helps to target the scapula muscles without overstressing secondary muscles.

Stand with your feet shoulder-width apart and your knees slightly bent.
Extend your right arm straight out in front of you, parallel to the ground, with your palm facing down.
Keep your arm straight as you retract your shoulder blade, pulling it towards your spine.
Hold this position for a brief moment, focusing on squeezing your shoulder blade tightly.
Slowly release the tension and return your arm to the starting position.

Start by standing with your feet shoulder-width apart and your knees slightly bent.
Extend one arm straight out in front of you, palm facing down.
Engage your upper back muscles by squeezing your shoulder blades together.
Slowly pull your extended arm back towards your body, keeping your elbow close to your side.
Focus on using your upper back muscles to initiate the movement, rather than relying on your arm strength.
Pause for a moment when your hand reaches your side, then slowly extend your arm back out in front of you.
Repeat the exercise for the desired number of repetitions, then switch sides.