Relaxed hang
Hang from a bar with straight arms and let the shoulders go up.
3 × 10–30 s
Latissimus and teres major tendons
tendon
Where it runs
Flat tendons at the front of the upper arm bone, just below the shoulder, where the latissimus and teres major attach.
What it does
Carry the pull of the two biggest arm-pulling muscles to the arm.
In a pull-up
Take the full load at the bottom of a hang, where the muscles are longest.
Drills that work it
Lowering from the top
Start at the top of a pull-up and lower yourself as slowly as you can to straight arms.
3 × 3–5
In the programs
- Phase 1 — Set the shoulder blades — Shoulder: kipping works, strict pull-ups do not
- Phase 2 — Own the top and the way down — Shoulder: kipping works, strict pull-ups do not
- Phase 3 — Strict again — Shoulder: kipping works, strict pull-ups do not
Works alongside
Other structures the same drills work.
- Latissimus dorsi
- Forearm and finger flexors
- Glenohumeral ligaments
- Coracohumeral ligament
- Teres major
- Brachialis
- Biceps
- Lower trapezius
- Triceps, long head
- Long head of biceps tendon
General anatomy, simplified. It describes a structure, not anybody's shoulder, and cannot say what is wrong with yours.