Scapular Pull-Up

GymDaze demonstration

Watch Scapular Pull-Up

Technique

How to perform Scapular Pull-Up

1. Grip a pull-up bar with your palms facing away and hang with your elbows straight.
2. Without bending your elbows or swinging, draw your shoulder blades down and slightly back to raise your body a small amount.
3. Keep the movement at the shoulder girdle rather than pulling your chin toward the bar.
4. Pause briefly in the raised position.
5. Let the shoulder blades rise again under control and repeat.

Programming relevance

Muscles involved

Primary targets: Trapezius, Latissimus Dorsi.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.