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Scapular Pull Ups

IntermediateStrengthTier T3

Hang from a bar with your arms fully straight. Pull your shoulder blades together and down without bending the elbows. Hold the top briefly, then lower back to the hang.

Targets: Shoulder
Muscles: Latissimus Dorsi

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

No equipment needed

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Hang from the bar with the arms fully extended.
  • Let the shoulders ride up toward the ears in the passive hang.
  1. He hangs passively from the bar, arms fully extended, shoulders risen toward his ears, body still, legs together.

    Step 1 of 5

    Hang from the bar with arms fully extended.

  2. His shoulder blades have drawn together and down, lifting his body a few centimetres on straight arms, shoulders pulled away from his ears, elbows locked.

    Step 2 of 5

    Pull the shoulder blades together and down without bending the elbows.

  3. He holds the peak contraction, blades firmly down and together, body elevated on the straight arms, chest slightly proud, head neutral.

    Step 3 of 5

    Hold the peak contraction briefly.

  4. He lowers under control toward the passive hang, blades easing up toward his ears, body descending a few centimetres, arms still straight.

    Step 4 of 5

    Lower under control back toward the dead hang.

  5. He hangs passively from the bar, arms fully extended, shoulders risen toward his ears, body still, legs together.

    Step 5 of 5

    Hang from the bar with arms fully extended.

Safety Information

Initiate with scapular retraction, avoid momentum or torso swing. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Keep the straight arms - avoid elbow bend anywhere in the pull. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.