Scapular Pull-Up

The Scapular Pull-Up is an excellent exercise for strengthening the upper back and shoulder stabilizing muscles , especially the trapezius and latissimus dorsi . This exercise serves as a basic pulling pattern to build the strength required for regular pull-ups while improving shoulder stability and control.

Correct technique

How to perform the Scapular Pull-Up correctly:

1. Grab a pull-up bar with a shoulder-width overhand grip.
2. From a hanging position, activate your core and pull your shoulder blades down and together, without bending your elbows.
3. Lift your body slightly using your shoulder blades, pausing briefly when you reach the top of the movement.
4. Slowly lower your body back to a full hanging position with relaxed shoulders.
5. Repeat for the desired number of repetitions.

Common errors

To maximize the effect of Scapular Pull-Ups, avoid these common mistakes:

• Using the arms: Avoid bending the elbows and pulling with the arms. Focus on using your shoulder blades to initiate the movement.
• Too much speed: Control your movement and avoid using momentum. Both the up and down movement must be slow and controlled.
• Open up the neck: Make sure to keep the neck neutral and avoid stretching the head up against the bar, which can lead to misalignment of the spine.

Modifications and variations

• Beginner Modification: If you struggle to maintain a hanging position, you can perform the exercise with your feet lightly on the ground to reduce the weight.
• Advanced variation: Once you master the basic movement, you can add resistance by using a weight belt or perform the exercise in a higher intensity variation such as "Assisted Pull-Up" or "Negative Pull-Up".

Repetitions and sets

For beginners, try 3 sets of 8-10 repetitions . Advanced athletes can increase the repetitions or add extra weight to increase the challenge.