scapular pull-up
scapular pull-up is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1
Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended.
Step 2
Retract your shoulder blades by pulling them down and back.
Step 3
Engage your back muscles and pull your body up towards the bar, focusing on squeezing your shoulder blades together.
Step 4
Pause for a moment at the top of the movement, then slowly lower your body back down to the starting position.
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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