scapular retractions on bar x 10
No, this is a rehab activity I came up with. I grab the bar and move through a pull-up/chin-up motion assisting strongly with my legs, but the real focus is how my shoulders travel through the range of motion.
If I allow the shoulders to just move up and down in a vertical path I experience pain in my shoulder and a lack of stability. If I allow the shoulders to travel in an exaggerated arc as they move up to my ears or down to my ribs I experience a very fluid motion with a concentration of tension on my lats. I can't lift very much weight doing this right now, but I'm slowly building up and one day hope to return to doing pull-ups and chin-ups with this arcing motion.
Tried to diagram this with punctuation marks, but it failed.