Scap Cable Pull

Start in a split stance position facing the rack, with a banded handle in your throwing hand. While keeping your hips rotated open toward the rack, pull the handle toward your throwing-side shoulder by retracting your scap as much as possible. Your palm should stay facing the ground and your elbow should stay at shoulder level. Continue the motion by rotating your chest closed until your glove side shoulder faces the rack, while keeping your hips rotated toward the rack. This position simulates the important “foot contact” position of your pitching motion by combining hip-shoulder separation and scap retraction in the split stance position. Hold the tension for 3 seconds and then slowly return to the starting position.