Scapular pull-up
- Basic
- Pull-up bar
No elbow bend: pull shoulder blades down and together
Muscles worked
- Primary:
- Back
- Secondary:
- Traps
How to do it
- Hang from the bar with your arms fully straight.
- Without bending your elbows, pull your shoulders down and together to rise a few centimetres.
- Return to a controlled hang.
Common mistakes
- Bending the elbows: the movement comes only from the shoulder blades.
- Dropping suddenly on the way back.
Tips
- A foundation for stronger pull-ups and more stable shoulders.
- Hold 1-2 s at the top.