Scapular Pull-Up

Hanging with straight arms, pull the shoulder blades down and together to rise a few centimeters; the elbows never bend.

Back Body weight Pull-up bar

How to do it

Setup

Dead hang, arms perfectly straight, shoulders relaxed up.

Steps

Pull the blades down and together – the body rises a few centimeters.
Hold the top for a beat.
Release back to the relaxed hang.

Common mistakes

Elbows bending: the arms stay straight; only the blades move. Rushing: this is a control drill; slow is the whole point. Skipping it as too easy: it is the first pull of EVERY pull-up.

Breathing

Exhale pulling the blades down, inhale releasing.

Guides

How to Do Your First Pull-Up: A Progression From Zero

No pull-up yet? Build it from the parts you can already do: hanging from the bar, pulling the shoulder blades down, lowering slowly, then pulling with a band's help, three short sessions a week.

September 30, 2026 · 7 min read