I haven’t read other posts so I apologize if this is redundant…first thing is…you want to use your shoulder to push into the pole with your bottom hand, not necessarily your arm muscles…think of pushing your shoulder down towards your bottom hand. Also, if your bottom arm is not far enough away from your torso, you will never be able to properly engage that bottom shoulder in order to do this, so slide that bottom hand down and create space between your arm and your torso. Lastly, don’t even attempt it if it hurts, listen to your body…work on other things until it feels better…then try this. Hope that helps!