Scapular Pull-Up

Instructions

1. Hang from a pull-up bar with an overhand grip, arms fully extended.
2. Engage your core and pull your shoulder blades down and together.
3. Lift your body slightly as your shoulders retract, keeping arms straight.
4. Pause at the top of the scapular contraction.
5. Slowly return to a dead hang and repeat.

Benefits

• Strengthens scapular stabilizers and upper back.
• Improves shoulder mechanics and pull-up form.
• Helps prevent shoulder injuries.
• Ideal prep for full pull-up development.

Key Points

• Focus on shoulder blade movement - not arm pulling.
• Keep arms straight throughout the movement.
• Avoid shrugging your shoulders up toward your ears.
• Move slowly and with control.

Common Mistakes

• Bending elbows and turning it into a partial pull-up.
• Using momentum to jerk the body.
• Failing to engage the lats properly.
• Shrugging instead of retracting the shoulder blades.