Hold a high cable attachment or band with the arms extended and let the shoulders rise maximally. Keeping the arms relaxed and straight, pull the shoulder blades down as far as possible, then allow them to rise again under control. This can be repeated for reps, and/or the bottom position held for time. Perform the exercise unilaterally for better effect.
 
Purpose
The scap pull-down strengthens the often weak muscles that depress the scapulae to improve shoulder health and stability. It’s an easier variation of the scap-pull up, but also offers more potential loading ranges, and makes performing it with a single arm accessible to everyone.
 
Programming
This is a good preparatory exercise for use in a warm-up. 1-3 sets of 10-15 reps are appropriate, and a 10+ second hold at the end of the set can be added.
 
Variations
Slower tempos and pauses in the bottom can be used. Neutral and supinated grips can also be used, and it can be done with a single arm.