Exercises / Shoulder & scapula
Scapular pull-up
- Strength
- Shoulder & scapula
- Fixed pull-up bar, Step
Pull the shoulder blades downward to lift the torso slightly without bending the elbows.
Where you stand
No published distribution for this exercise yet. We add one only from a peer-reviewed study.
Muscles worked
Filled: primary. Outlined: secondary.
How much
Common starting dose: 5-8 controlled repetitions, 2 sets.
Start: Hanging with straight elbows
Steps
- Hang from a secure bar with straight elbows and optional foot support.
- Draw the shoulder blades down to lift the body a little.
- Release slowly to the starting hang.
Cues
- Keep elbows straight
- Move only a small distance
Common mistakes
- Bending the elbows
- Shrugging at the top
- Swinging
Used for
- Scapular depression control
- Pull-up preparation
Take care (2)
- Use a secure bar and a stable step for mounting and dismounting.
- Avoid unsupported hanging if shoulder instability, acute pain or grip weakness is present.
Evidence (1)
- Dynamic chin-up EMG confirms pulling-muscle demand; this study did not isolate scapular pull-ups.1
Easier
Harder
References (1)
- Doma K, Deakin GB, Ness KF. Sports Biomech. 2013;12(3):302-313. Kinematic and electromyographic comparisons between chin-ups and lat-pull down exercises