Scapular Pull-up

What you'll gain

• Develops awareness of shoulder-blade position.

• Trains the initial shoulder-girdle action used in pulling.

• Engages the lats and lower trapezius with straight arms.

Step-by-Step Instructions

1. 1

   Take an overhand grip on a secure overhead pull-up bar.

2. 2

   Hang with your feet clear of the floor and elbows straight.

3. 3

   Keep the body quiet and allow the shoulders to rise into the starting hang.

4. 4

   Draw the shoulder blades down and slightly back to lift the body a small distance.

5. 5

   Pause briefly without bending the elbows or reaching the chin upward.

6. 6

   Release the shoulder blades slowly and return to the hang.

Common Mistakes

• Bending the elbows to turn the movement into a partial pull-up.

• Swinging the legs to generate momentum.

• Forcing a large range instead of a small shoulder-blade movement.

• Dropping abruptly back into the relaxed hang.

About This Exercise

The scapular pull-up isolates the shoulder-blade action at the start of a pull-up. From a hang on an overhead bar, draw the shoulder blades downward and slightly together to raise the body a small distance. The elbows remain extended, so the movement comes from the shoulder girdle rather than an arm curl. The lats and lower trapezius contribute to this pulling action. Keep the lower body quiet and release the shoulders slowly back into the hang. A secure pull-up bar is required even though bodyweight provides the resistance.

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