Pull-ups
Scapular pull-ups
- Kit
- Pull-up bar
- Works
- lats · lower traps
- Also
- rhomboids · rear delts · forearms · core
Scapular pull-ups are a short-range hang where you pull your shoulder blades down and back to lift your body an inch or two without bending your elbows. They teach your lats and mid-back to take load before your arms get involved, and they build grip and shoulder control. Useful whether you already have pull-ups or are still working toward the first one.
Form
How to do scapular pull-ups
- 1Hang from the bar with hands about shoulder-width apart, arms straight, legs together and still. Let your shoulders rise toward your ears in a relaxed hang.
- 2Keeping your elbows locked, pull your shoulder blades down and slightly together so your chest lifts and your head rises a little. Your body should travel a short distance, not a full pull-up.
- 3Hold the top position for a moment with your ribs down and your neck long, not shrugged or craned.
- 4Lower under control back into the relaxed hang until your shoulders sit next to your ears again, then repeat smoothly for the rest of the effort.
- 5Breathe out as you pull the blades down, breathe in as you return to the hang. Do not hold your breath through the set.
Watch for
Common mistakes
Bending the elbows and turning it into a small pull-up.
Fix: Think of your arms as fixed hooks and move only at the shoulder blades.
Swinging or kicking the legs to get height.
Fix: Squeeze your legs together, point your toes down and start each rep from a dead stop.
Shrugging up toward the ears at the top instead of pulling down.
Fix: Drive your shoulders away from your ears and imagine putting your shoulder blades into your back pockets.
Variations
Easier and harder
Sessions
Put it in a workout
None of the fixed workouts uses it. Pick a workout for your kit, or start today's session on /gym.