Scapular pull-up
Also called Scapula pull-up, Scap pull-up
The scapular pull-up is a small movement from a hang. Your arms stay straight while your shoulder blades pull down and your body rises a few centimeters. It teaches you to set your shoulders before you pull, which is the first part of every pull-up. It works your upper back and lats, with help from your forearms and abs. It suits beginners who cannot do a Pull-up yet. If hanging is hard, start with the Dead hang. When you control it well, move on to the Negative pull-up.
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How to do it
- Grip the bar overhand and hang with straight arms.
- Pull your shoulder blades down, so your body rises a little.
- Keep your arms straight the whole time.
- Hold for a moment, then let your shoulders rise back into the hang.
Form tips
- Hang from the bar with straight arms.
- Pull your shoulder blades down, arms stay straight.
- Hold briefly at the top, then lower back into the hang.
Common mistake
- Bending your elbows and turning it into a small pull-up.