Scapular Pull-Up
From a dead hang, the shoulder blades are depressed and retracted to lift the body a few centimetres without bending the elbows. Teaches scapular control for pull-ups.
Primary muscles
- Traps (Trapezius)
- Lats (Latissimus Dorsi)
Secondary muscles
- Rhomboids
- Serratus Anterior
- Forearm Flexors
- Sets
- 2–3
- Reps
- 8–12
- Rest
- 60s
How to perform
Main muscles working (thicker lines)
Starting position
Hang from a bar with an overhand, shoulder-width grip and straight arms.
Keeping the elbows straight, pull the shoulder blades down and slightly together.
Feel the body rise a short distance as the shoulders move away from the ears.
Pause briefly at the top.
Lower slowly back to a full hang.
Breathing: Exhale as you depress the shoulders, inhale as you return to the hang.
Coaching tips
Arms stay straight
Shoulders away from ears
Small, controlled range
Common mistakes
Bending the elbows
Swinging the legs to create momentum
Rushing the lowering
Safety notes
Keep the movement slow and controlled at the bottom of the hang.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.