Scapular Pull-Up
Quick Information
Category
Balance & Stability
Difficulty
Beginner
Equipment
Pull-Up Bar
Primary muscle group
Lower Trapezius, Latissimus Dorsi
Secondary muscle groups
Rhomboids, Forearms
Movement pattern
Scapular Depression
Training goal
Injury Resilience
Sport
General Athletic Development, Hockey
Overview
Purpose. Teach the shoulder blades to initiate the pull and build hanging strength.
How it fits the system. A beginner-level scapular depression entry in the Balance & Stability section, programmed to develop injury resilience. Related work in the library: Side-Lying External Rotation and Scapular Push-Up.
Primary muscles
Lower Trapezius, Latissimus Dorsi
Secondary muscles
Rhomboids, Forearms
Movement pattern
Scapular Depression
Equipment
Pull-Up Bar
Difficulty
Beginner
How to Perform
- Hang from a bar with a pronated grip and the arms straight.
- Let the shoulders rise towards the ears in a passive hang.
- Without bending the elbows, pull the shoulder blades down and back.
- The body should rise a few centimetres.
- Hold the top for a second, then return to the passive hang.
- Repeat for the prescribed reps.
Coaching Cues
- Keep the elbows completely straight.
- Move only a few centimetres, this is a small range.
- Pause at the top of each rep.
Common Mistakes
- Bending the elbows and turning it into a pull-up.
- Shrugging up instead of pulling down.
- Rushing the repetitions.
Progressions & Regressions
Progressions
Add load, or progress to full pull-ups.
Regressions
Perform with the feet lightly on a box.
When to Use It
When to use
As a pull-up prerequisite and shoulder health work.
When not to use
With shoulder pain in a full hang.
Programming
3 sets of 6 to 10 reps.
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