BackBeginner
Scapular Pull-Up
From a dead hang, the shoulder blades are depressed and retracted to lift the body a few centimetres without bending the elbows. Teaches scapular control for pull-ups.
Primary muscles
- Traps (Trapezius)
- Lats (Latissimus Dorsi)
Secondary muscles
- Rhomboids
- Serratus Anterior
- Forearm Flexors
- Sets
- 2–3
- Reps
- 8–12
- Rest
- 60s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.