Exercise library
Scapular Pull-Up
Back · Vertical pull
Generic vertical pull demo. Follow the steps below for this exact exercise.
Vertical pullIsolation
A short-range hang where you pull your shoulder blades down without bending your elbows, teaching the start of a pull-up.
- Difficulty
- Easy
- Tracking
- Measured in reps
Muscles worked
BackShoulders
Equipment
Pull-up bar
How to do it
- Hang from a bar with an overhand grip and your arms completely straight.
- Without bending your elbows, pull your shoulder blades down and together so your body rises an inch or two.
- Hold the top position for a second with your chest lifted.
- Relax back into the hang under control, keeping your grip firm.
Coaching cues
- The range is tiny by design, so do not turn it into a pull-up.
- Keep your ribs down and your legs still throughout.