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Scapular Pull-up 5s · no sound

Scapular Pull-up

A small hanging pull that moves the shoulder blades down and back while the elbows stay straight.

Primary muscle
Lats
Equipment
Bodyweight
Difficulty
Intermediate
Movement
Isolation, Pull
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How to do it

  1. Take an overhand grip on a secure overhead pull-up bar.
  2. Hang with your feet clear of the floor and elbows straight.
  3. Keep the body quiet and allow the shoulders to rise into the starting hang.
  4. Draw the shoulder blades down and slightly back to lift the body a small distance.
  5. Pause briefly without bending the elbows or reaching the chin upward.
  6. Release the shoulder blades slowly and return to the hang.

Common mistakes

  • Bending the elbows to turn the movement into a partial pull-up.
  • Swinging the legs to generate momentum.
  • Forcing a large range instead of a small shoulder-blade movement.
  • Dropping abruptly back into the relaxed hang.

Muscles worked

Primary
Lats
Secondary
Traps

Similar exercises

Backpack Row Beginner Backpack Row Lats Bodyweight Chin Ups Intermediate Chin Ups Lats Bodyweight Inverted Row Beginner Inverted Row Lats Bodyweight Muscle-up Advanced Muscle-up Chest Bodyweight Neutral-Grip Pull-Up Intermediate Neutral-Grip Pull-Up Lats Bodyweight

Good to know

What muscles does the Scapular Pull-up work?
Mainly the lats. It also works the traps.
What equipment do you need for the Scapular Pull-up?
None. It is a bodyweight exercise.
Is the Scapular Pull-up good for beginners?
GymVim rates it intermediate.

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