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Scapula Pull Up

A calisthenics exercise that targets the scapular muscles through controlled pull-up movements, improving shoulder stability and upper body strength.

Exercise Overview

Category

Dynamic Calisthenics

Exercise_Type

Mobility

Difficulty_Level

Intermediate

Technique

Hang from a pull-up bar with arms fully extended. Pull your body upward by depressing your scapulae and engaging your back muscles. Lower your body back to the starting position with control.

Starting Position

Begin hanging from a pull-up bar with arms fully extended and core engaged.

Finishing Position

Return to the starting position with arms fully extended, maintaining control throughout the movement.

Form Cues

Pull shoulder blades down and back, engage your back, maintain control, control the movement

Common Mistakes

Not engaging scapulae, poor form, rushing the movement, lack of control

Progression Tips

Increase repetitions, add weight, perform full pull-ups, or add pause at top.

Regression Tips

Reduce repetitions, perform assisted pull-ups, or practice scapular depression separately.

Safety Notes

Stop if you experience pain in the shoulders, elbows, or wrists. Maintain proper form to avoid injury. This exercise requires good upper body strength and grip strength.