Scapular Pull-Up

oec:scapular-pull-up

A hanging bodyweight exercise targeting scapular depression and retraction to build upper back control, grip, and shoulder girdle stability.

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Also called: Scap Pull-Up, Scapula Pulls, Scapular Shrug, Straight-Arm Pull-Up

How to do it

Grasp a pull-up bar with an overhand (pronated) grip, hands spaced roughly shoulder-width apart.
Hang freely with your arms fully extended and your feet clear of the floor.
Engage your midsection and glutes to maintain a stable, hollow-body position without swinging.

Without bending your elbows, draw your shoulder blades down away from your ears and back toward each other.
Allow your torso to elevate slightly as your scapulae fully depress and retract.
Hold the peak contraction for a brief pause.
Slowly lower yourself back to the starting dead hang by allowing the shoulder blades to elevate in a controlled manner.

Exhale as you pull your shoulder blades down and lift your body; inhale smoothly as you return to the dead hang.

Bending the elbows to pull the body upward.: Keep your arms completely locked throughout the entire movement so that motion occurs strictly at the shoulder blades.
Swinging the legs or hyperextending the lower back for momentum.: Brace the abdominals and squeeze the legs together in a hollow-body hold to prevent body sway.
Failing to return to a full hang between repetitions.: Allow your scapulae to fully elevate at the bottom of each repetition to train the full active range of motion.

Use a step or bench to reach and exit the bar safely if it is out of easy reach.
Ensure your grip is secure before initiating movement to avoid slipping off the bar.

This record: CC-BY-SA-4.0.