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10 Functional Bodybuilding Exercises to Help You Look Good, Build Strength and Move Well

5. Lean Away Pull Up

This pull-up variation is great for placing emphasis on the scapular retractors. If you find this movement challenging and cannot seem to find tension in the shoulder blades as you lean away, try using a semi-supinated grip on handles or rings. The probated palms forward variation is a little more tricky to connect that tension in the eccentric. 
Personal anecdote – my upper back was sore in a way it hasn’t been in a long time after just two sets of this exercise for 8 reps. Performed at a 30X0 tempo. 

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