Scapular Pull-Up

Body region

• Back
• Chest

Muscles

Main

• Pectoralis Minor
• Trapezius
• Latissimus Dorsi

Helps

• Rhomboids

Holds

• Serratus Anterior
• Rectus Abdominis
• Flexor Digitorum Superficialis

Equipment

• Pull-Up Bar

Technique

1. Hang from a pull-up bar with straight arms and a shoulder-width overhand grip.
2. Without bending your elbows, pull your shoulder blades down and back, lifting your body a few centimeters.
3. Pause for a second at the top.
4. Relax slowly back to a full hang.

Cues

• Think of pushing your chest up and the shoulders away from the ears.
• Keep the arms straight.

Common mistakes

• Bending the elbows and turning it into a pull-up.
• Swinging the body.
• Shrugging up instead of pulling down.

Alternatives

• Dead Hang
• Active Hang