How to Do Scapular Pull Up

Form Cues

1. 1

   Dead hang, depress and retract shoulder blades without bending elbows

2. 2

   Hold briefly at top

3. 3

   Think of it as pulling your body up an inch using only your shoulder blades

4. 4

   Keep the movement slow and deliberate — this is a small-range, high-control exercise

Common Mistakes

• ●

  Bending the elbows — this is shoulder blade movement only, arms stay straight throughout

• ●

  Using momentum to bounce into position instead of a controlled scapular pull

• ●

  Skipping this as a warm-up before pull ups — it builds the scapular control that heavier pulling depends on