Scapular Pull Down Extension
Optional Equipment
Muscle Groups
Primary
Secondary
Instructions
Setup
Begin in a kneeling position on a mat, keeping your torso upright and your spine neutral.
Extend both arms out to the sides at shoulder height, or slightly above, keeping your elbows bent and palms facing forward.
Movement
Initiate the movement by drawing your shoulder blades down and together, as if squeezing an object between them.
As you pull your shoulder blades down, simultaneously pull your elbows toward your ribcage and down, intensifying the contraction in the upper back.
Maintain a steady, controlled tempo throughout the motion, exhaling as you pull your shoulder blades down.
Slowly return your arms to the starting position without losing tension.
Technique Tips
Focus on using your back muscles rather than your arms to initiate the move.
Imagine your shoulder blades gliding smoothly down your back.
Keep your core engaged to prevent leaning forward or backward.