Scapular Pull Up
10 reps
From a dead hang, pull your shoulder blades down and together to raise your body slightly.
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TRAPS
Scapular Pull Up
The scapular pull-up trains shoulder blade control and stability from a hanging position without a full pull-up. The focus is on retracting and depressing the scapulae to lift the body a few inches, which strengthens the upper back and builds the foundation for stronger pull-ups.
How to do it
- 1
Grip the pull-up bar with palms facing away and hands slightly wider than your shoulders.
- 2
Hang at full extension with arms straight.
- 3
Draw your shoulder blades down and together to raise your body slightly, keeping the arms straight.
- 4
Think of it as a reverse shrug, or imagine bending the bar.
- 5
Hold briefly at the top, then return to the full hang.