Scapular Pull-up tutorial
The scapular pull-up is a small but effective movement for learning to activate the shoulder blades before pull-ups. The elbows stay straight while only the shoulder blades move up and down.
How to perform
- Hang from the bar with hands slightly wider than your shoulders and elbows straight.
- Let your shoulders rise toward your ears so the shoulder blades stretch.
- Without bending the elbows, pull your shoulder blades down and back so your body lifts slightly.
- Pause for a second or two at the top.
- Slowly return to the hanging position.
- Keep your body still and avoid swinging.
Breathing: Exhale as you pull the shoulder blades down and inhale as you return.
Key tips
- Keep the motion small and controlled.
- Imagine pushing your shoulders away from your ears.
- If gripping is hard, use a band or lifting straps for help.
Common mistakes
- Bending the elbows and turning it into a pull-up.
- Swinging the legs and body.
- Not returning to a full hang at the bottom.
Safety: If your shoulders are uncomfortable, reduce the range of motion. Keep a firm, secure grip on the bar while hanging.
Suggested sets and reps
Beginner2–3 sets × 12–15 reps
Muscle mass3–4 sets × 10–15 reps
Strength3 sets × 8–10 reps
Fat burning3 sets × 15–20 reps
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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