Name: Playbook - Alexandria Hoover - The Scapular Pull up
Uploaded: 2023-03-12T06:43:51.068Z
Duration: 6 min
Description: The Scapular Pull up

How To Do the Scapular Pull-up

Begin in a normal pull-up position with a palms-away grip and hands shoulder-width apart.
From a full, nearly passive hang (shrugged shoulders), draw your scapula down and together, thus raising your body slightly but without bending your arms as in a regular pull-up. The best learning cues are: Try to “bend the bar” and think about doing a reverse shrug (i.e. shoulders drawn downward). Do this, and you’ll feel your head shift backward and your chest raise upward, as your scapular pinch together.
Hold the top position for one second, then return to the starting position. The range of motion is only a few inches.
Do six to twelve reps, keeping nearly straight arms and tight spinal erectors and glutes throughout. At first, you may find this to be a difficult exercise (a sign that you’ve found a critical weakness to correct!), but resist the urge to overdo it.
Do two sets with a three-minute rest in between.
Add a third set to your workout only after you’ve mastered the exercise. A good long-term goal is to do three sets of ten reps.

How to do scapular pull-up
Begin in a normal pull-up position with a palms-away grip and hands shoulder-width apart.
From a full hang, with just slightly shrugged shoulders, you want to draw the scapula down and together, thus raising your body slightly but without bending your arms and pulling as in a regular pull-up.

The Scapular Pull up

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