Scapular Pull-Up

Setup

1. 01Grip a pull-up bar slightly wider than shoulder width with an overhand grip.
2. 02Hang with arms completely straight and feet off the floor.
3. 03Brace the core lightly so the body hangs still.
4. 04Start from a relaxed hang with the shoulders up by the ears.

Execution

1. 01Without bending the elbows, pull the shoulder blades down and together.
2. 02Let the chest lift slightly as the body rises an inch or two.
3. 03Hold the engaged position for one to two seconds.
4. 04Release back to the passive hang under control and repeat.

Checkpoints

• -Elbows stay locked for the whole set.
• -The body rises purely from shoulder blade movement.
• -The neck lengthens as the shoulders pull away from the ears.
• -No swinging or kipping between reps.

Common mistakes

• -Bending the elbows and turning it into a partial pull-up.
• -Moving so little that the shoulder blades never fully depress.
• -Rushing reps without a hold in the engaged position.
• -Shrugging the shoulders toward the ears at the top instead of down.