Scapular Pull-Up

How to perform

1. 01Take a pronated grip on a pull-up bar.
2. 02From a hanging position, raise yourself a few inches without using your arms. Do this by depressing your shoulder girdle in a reverse shrugging motion.
3. 03Pause at the completion of the movement, and then slowly return to the starting position before performing more repetitions.

Form cues

• —Lead with the elbows and finish by squeezing the target muscle.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.