Shoulder blade pull-up
Also called scapular pull-up, scap pull-up
- Works
- Upper back · trapezius and rhomboids
- Sides of the back · latissimus dorsi
- Needs
- Pull-up bar
Setup
Hang from the bar with straight arms and hands shoulder-width apart.
Steps
- Keep your arms straight.
- Pull your shoulder blades down and together, so your body rises a little.
- Hold for a moment.
- Lower slowly back to a full hang.
Breathing
Breathe in as you lower. Breathe out as you pull.
Where you feel it
Between and below your shoulder blades.
Common mistakes
- Bending the elbows.
- Swinging to make the body rise.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.