pull · beginner
Scapular Pull-Up
Also called: scap pull, shoulder blade pull-up
No demo clip here — the movement is coached inside the session itself. Every workout in the library is a follow-along.
Coaching cues
- arms stay straight the whole time
- pull the shoulder blades down into your back pockets
- lift the chest an inch toward the bar
- lower back to a full hang each rep
Common mistakes
- bending the elbows and turning it into a mini pull-up
- shrugging up toward the ears instead of pulling down
- rushing reps without a full hang between them
Take care with: shoulder. Members who list these injuries never see this exercise in a program.
Easier: Dead Hang
Harder: Negative Pull-Up