Strength Training · Calisthenics
Scapular Pull-Up
The scapular pull-up is a small, straight-arm lift from a hanging position. It trains your lats and the muscles that control your shoulder blades, building control for pull-ups.
- Beginner
- Isolation
- Moderate injury risk
- Rest 1 min
How to do it
- Grasp the bar with an overhand grip slightly wider than shoulder width.
- Hang with your feet off the floor, elbows straight, and shoulders raised toward your ears.
- Draw your shoulder blades down toward your waist to lift your body a few inches without bending your elbows.
- Lower your body slowly back to the starting hang.
Form cues
- Keep your legs quiet.
- Keep your ribs over your hips.
- Exhale as you rise.
Common mistakes
- Chasing extra heightStop when your shoulder blades finish moving rather than trying to bring your chin toward the bar.
- Pinching shoulder blades hard togetherFocus on downward movement rather than forcing a strong squeeze behind your back.
Safety
Dropping abruptly into the bottom hang can strain your shoulders. Grip fatigue can also cause you to slip off the bar.
- Use a secure bar with enough clearance for your feet.
- Use a stable step to reach or leave a high bar.
- End the set before your grip starts to fail.
- Keep the movement within a pain-free range.
If hanging causes shoulder discomfort or you have a history of shoulder instability, use foot support and seek guidance from a physiotherapist before progressing.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pull-Up Bar
Sets and reps
- Sets
- 2–3
- Target
- 6–10 reps
- Rest
- 1 min
Prioritize distinct, controlled repetitions over a large range of motion.