Scapular Pull-Ups

Technique

Setup

Hang from a pull-up bar with an overhand grip a little wider than your shoulders and your arms fully straight. Let your shoulders rise toward your ears so you start from a relaxed hang.

Movement

Without bending your elbows, pull your shoulder blades down and slightly together so your body rises a few inches. Pause for a second, then let your shoulders rise back up under control.

Form Tip

Keep your arms straight the whole time; as soon as your elbows bend, the biceps take over and the shoulder blades stop doing the work.

Increase Difficulty

Hold the top position for 3 seconds, or go straight from these into Pull-Ups.

Decrease Difficulty

Keep your toes lightly on a step to take some of your weight.