Scapular Pull Up

A pull up variation that targets the upper back and scapular muscles to improve stability and strength.

Instructions

• Begin hanging from a pull-up bar with your arms fully extended and grip slightly wider than shoulder-width apart.
• Engage your core and keep your elbows locked as you initiate the movement by depressing your shoulders and engaging your scapula.
• Focus on pulling your shoulder blades down and together, lifting your body slightly without bending your elbows.
• Hold the peak position momentarily.
• Slowly lower your body back to the starting position, maintaining control throughout the movement.

Common Mistakes to Avoid

• Bending the elbows which turns the exercise into a partial pull-up rather than a scapular-focused movement.
• Using momentum to swing the body rather than controlled movements.
• Neglecting to engage the core for stability.
• Not pulling the shoulder blades together fully.

Additional Information