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@linenthesand I really recommend using a thick band to take a lot of your bodyweight out of the equation. This is the sequence I use starting from a dead hang with a pronated grip: 1. Externally rotate the shoulders (elbows turn forward) 2. Shoulder blades draw together (Retract) 3. Elbows...

@niceguy4jesus I was going to say this too. I did intensive yoga only for around 10 years, which is similarly only using pushing muscles and ended up with tons of shoulder problems. Getting my pulling to where it should be has been a slog.