Back
Scapula Pulls
A fundamental movement to build overhead stability and master the initial phase of the pull-up.
How to perform.
Follow the sequence — setup is half the lift.
Hang from a horizontal bar with your hands slightly wider than shoulder-width apart using an overhand grip.
Allow your body to hang completely straight with your arms locked out and your feet off the floor.
Depress your shoulder blades by pulling them down and together without bending your elbows.
Lift your chest slightly toward the bar while keeping your neck neutral and your core engaged.
Hold the contracted position at the top for one second to ensure full control.
Slowly lower your body back to the dead hang position by allowing your shoulders to move upward toward your ears.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Bending the elbows to pull with the biceps instead of the back
- Excessive swinging or using momentum to lift the ribcage
- Tucking the chin toward the chest during the contraction
- Arching the lower back excessively instead of maintaining a hollow body
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.