How to do the Scapula Pull-up, step by step
- Hang from the bar with straight arms.
- Pull your shoulder blades down; your body rises a few centimeters.
- Hold briefly.
- Lower under control back into a passive hang.
Common mistakes and how to fix them
- Arms bendkeep your elbows straight.
- Swinging from your legshang still.
How to scale the Scapula Pull-up
If you can't do the movement cleanly yet or the workout is too heavy, use one of these variations:
- Support yourself with your feet on the floor
- Practice on an Australian pull-up setup
Also known as
Scap pull
These descriptions are general guidance and don't replace a coach. Have someone at your box show you new movements, and stop if anything hurts.