Scapular Pull-Up

Technique

How to perform Scapular Pull-Up

1. Take a pronated grip on a pull-up bar.
2. From a hanging position, raise your body by drawing the shoulder blades down while keeping the elbows straight.
3. Do this by depressing your shoulder girdle in a reverse shrugging motion.
4. Pause at the completion of the movement, and then slowly return to the starting position before performing more repetitions.

GymDaze demonstration

Watch Scapular Pull-Up

Programming relevance

Muscles involved

Primary targets: Trapezius, Rhomboid Major.

Calisthenics graph

Progression relationships

These relationships describe graph position, not personal readiness.