Scapular Pull-Up

How to perform the Scapular Pull-Up

1. Hang from a pull-up bar with an overhand grip and the arms completely straight, shoulders relaxed up by the ears.
2. This is scapular depression from a dead hang, not a pull-up, so the elbows stay locked straight the entire time.
3. Without bending the arms at all, pull the shoulder blades down and back to lift the body a few inches.
4. Drive the shoulders away from the ears so the chest rises slightly while the elbows remain fully extended.
5. Hold the depressed position briefly, feeling the lower traps and lats engage, then relax back into the hang.
6. Let the shoulders rise back toward the ears under control to restretch the scapular muscles before the next rep.

Suggested working range: 10–15 reps. Default progression: double progression.

Common mistakes

• •Bending the elbows and turning it into a partial pull-up instead of keeping the arms locked straight.
• •Skipping the depression entirely and just hanging passively from shrugged-up shoulders.
• •Swinging or kipping the legs to generate the small rise rather than pulling with the shoulder blades.
• •Rushing the reps so the shoulder blades never fully depress or fully restretch.

Variations & alternatives

Swap in a related movement if equipment, recovery, or progression demands it.