Scapular pull-up
A small hanging movement that teaches you to set the shoulder blades before pulling.
- Muscle group: Back
- Equipment: Pull-up bar
- Difficulty: Beginner
Also known as: Scap pull-up, Scapula pull-up, Scap pull, Skulderbladstræk i hæng
How to do it
- Hang from the bar with straight arms and a firm grip.
- Without bending the elbows, pull your shoulder blades down and back so your body rises a few centimetres.
- Slowly let the shoulders rise again to a relaxed hang and repeat.
Common mistakes
- Bending the elbows so it becomes a half pull-up.
- Swinging the body instead of moving only the shoulder blades.
Alternatives
Watch a video demonstration on YouTube
“Scapular Pull Ups (Beginner to Advanced Progressions)” by Zack Henderson (opens YouTube)
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