Your scapula aka your shoulder blade is often very difficult for people to find. If you don’t initiate movements like rows or pull-ups from the scapula = you will “arm” the movement. Meaning you will rely heavily on shoulder and arm muscles. Your scapula is able to handle more load than your arm muscles.
With any movement you want to move proximally to distally, the scapula should initiate the motion when performing a movement like the Row, Lat Pull-Down, or when performing pull-ups.
Shown here are a couple movements that will help improve scapula control.
Realize that at First implementing this strategy may decrease your performance, however the potential to improve your performance increases.
1️⃣start in open chain with your arms moving in space
2️⃣add a resistance band which will help give a resistance cue to target the scapula retractors (muscles that pull your shoulder blade back)
-keep minimal elbow flexion here
3️⃣perform scapula pull-ups also with minimal elbow flexion