Scapular Pull-Up

Also called scap pull-up and scapular pull.

Works

Traps, plus lats and upper back

Equipment

Bodyweight

Level

Beginner

Type

Isolation

How to do it

Setup. Take a pronated grip on a pull-up bar.

1. From a hanging position, raise yourself a few inches without using your arms. Do this by depressing your shoulder girdle in a reverse shrugging motion.
2. Pause at the completion of the movement, and then slowly return to the starting position before performing more repetitions.

Cues

• Dead hang, arms straight.
• Pull the shoulder blades down and back.
• Lower back to the hang.

Common mistakes

• Bending the elbows.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.