# Scapular Pull-Up

URL: https://heatsy.app/ex/scapular-pull-up

Also known as: Scapular Pullup, Scap Pull-Up, Scapula Pull-Up, Scap Pull Up, Scapular Pull-Ups, Scapular Hang Pull, Scapular Pull

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](https://heatsy.app/ex/dead-hang)
- [Active Hang](https://heatsy.app/ex/active-hang)