Scapular Pull-up
- Primary muscles
- Upper back
- Secondary muscles
- Lats, Forearms
- Equipment
- Body weight
- Movement pattern
- None
Steps
- 1 Hang from a pull-up bar with an overhand, shoulder-width grip, allowing your body to fully extend.
- 2 Keep your arms straight and allow your shoulders to elevate towards your ears.
- 3 Initiate the movement by depressing and retracting your shoulder blades, slightly raising your torso without bending your elbows.
- 4 Slowly release your shoulder blades, allowing your body to lower back into a full dead hang with your arms extended and shoulders elevated.
