Scapular Pull-Up

Technique

The scapular pull-up is a small-range movement performed from a dead hang in which the body is raised a few centimeters only by pulling the shoulder blades down and together, without bending the elbows. It teaches control of the shoulder blades at the start of every pull-up and strengthens the lower traps and lats in the position where many people lose tension. Hang with straight arms, depress the shoulders away from the ears, hold for a moment at the top and then return slowly to a full hang.

Steps

1. Hang from a pull-up bar with an overhand grip slightly wider than shoulders, arms straight
2. Relax into a full hang with the shoulders close to the ears
3. Without bending the elbows, pull the shoulder blades down and slightly together
4. Hold the top position briefly as the body rises a few centimeters
5. Lower slowly back to the full hang and repeat

Common mistakes

• Bending the elbows and turning it into a partial pull-up
• Swinging the legs to create momentum
• Rushing the reps instead of controlling the shoulder blades

Variations

• Scapular pull-up with a pause of 2-3 seconds at the top
• Scapular hang on rings for more freedom at the shoulders
• Lat pulldown scapular depression on a cable machine

FAQ