Scapular Pull-Up Swing

Hang from a pull-up bar with an overhand grip and your arms fully extended.

Raise and straighten your legs out in front of you so your body forms an L-shape.

Keep your arms straight and pull your shoulder blades down and back to lift your chest slightly toward the bar.

Hold the depressed scapula position for a moment while maintaining your L-sit.

Slowly control your return to the starting dead hang and lower your legs if needed.