Scapular Pull Ups

A straight-arm hang exercise lifting the chest by depressing and retracting the shoulder blades, building pull-up strength.

How to do it

1. Hang from a pull-up bar with arms fully extended.
2. Keep your arms straight throughout the movement.
3. Depress and retract your shoulder blades to lift your chest.
4. Pause briefly at the top of the movement.
5. Return to a fully hanging position.
6. Repeat for the desired number of reps.

Tips

• Think of pulling your shoulder blades down into your back pockets.
• Avoid swinging or kipping to keep the movement strict.
• Focus on small, precise movement quality rather than maximum height.

Muscles

Primary: Lats, Traps

Secondary: Forearm flexors, Rhomboids