Strength

Scapular Pull-Up

by Kaira

Teaches the shoulder blades to start the pull — the piece most people skip on the way to a first pull-up.

How to do it

  1. Hang from a solid bar with straight arms and the ribs down.
  2. Without bending the elbows, pull your shoulder blades down and back so your body rises a few centimetres.
  3. Lower under control back into the long hang — no sudden drop at the bottom.
Band-Assisted Pull-UpLats · Beginner · 3 × 8Chin-UpLats · Advanced · 3 × 5Lat PulldownLats · Beginner · 3 × 10Pull-UpLats · Advanced · 3 × 5Seated Side BendLats · Beginner · 2 × 20 s

Do it with a coach

In Sport AI this move is part of short workouts that Kaira and Jace lead set by set. Free.

Scapular Pull-Up — how to do it, muscles worked · Sport AI