Napra

Scapular Pull-Up

StrengthBeginner TrapsLatsMiddle back Pull-up barBodyweight
Scapular Pull-Up, step 1
1. Take an overhand grip on the pull-up bar and hang fully: arms straight, shoulders relaxed up toward your ears.
Scapular Pull-Up, step 2
2. Without bending your arms, pull your shoulder blades down (a reverse shrug) so your body rises a few centimetres. Pause, then lower slowly.

How to do it

  1. Take a pronated grip on a pull-up bar.
  2. From a hanging position, raise yourself a few inches without using your arms. Do this by depressing your shoulder girdle in a reverse shrugging motion.
  3. Pause at the completion of the movement, and then slowly return to the starting position before performing more repetitions.

Log it in Napra

Your weights and reps belong to the exact machine in your gym, and Napra flags it when you plateau.

Similar exercises