Scapular Pull-Ups isolate the initial activation of the pulling motion — the retraction and depression of your shoulder blades. At FitnessTracker, we use these to improve shoulder control and prevent injury during pull-ups and rows.
Instructions
- Hang from a pull-up bar with hands slightly wider than shoulder width.
- Keep your arms straight and engage your shoulder blades to lift your body slightly.
- Pull your scapulae down and together without bending your elbows.
- Pause briefly at the top of the movement.
- Slowly return to the dead hang and repeat for controlled reps.
Related Muscle Groups
- Traps
See exercises for Traps · Learn about the Traps - Lats (secondary)
See exercises for Lats · Learn about the Lats - Middle Back (secondary)
See exercises for Middle Back · Learn about the Middle Back