Scapular Pull-Up
Hanging with straight arms, pull the shoulder blades down and together to rise a few centimetres; the elbows never bend.
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.
