Demo & instructions
Scapular Pull-Up
Also known as: Scap Pull-Up, Scapular Pull, Hanging Shoulder Shrug
Instructions
A small, straight-arm movement where you hang from a bar and lift your body an inch or two using only your shoulder blades. It teaches the very first part of a pull-up.
- Movement
- Vertical pull
- Type
- Isolation
- Level
- Beginner
- Typical range
- 5–15 reps
Setup
- 1Grip a pull-up bar just outside shoulder width with your palms facing away.
- 2Hang with straight arms and let your shoulders rise toward your ears.
- 3Cross your ankles or keep your legs together and slightly in front of you.
Execution
- 1Without bending your elbows, pull your shoulder blades down and slightly together.
- 2Feel your chest lift and your body rise a short distance.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
