Description:

The Scapular Pull-Up, also known as Straight Arm Pull-Ups, is a challenging upper-body exercise that targets the scapular muscles, primarily the lower trapezius. This exercise involves hanging from a pull-up bar with straight arms and focusing on the movement of the scapulae (shoulder blades). It’s an excellent way to improve scapular stability and strength.

Benefits:

• Strengthens the lower trapezius and scapular muscles.
• Enhances scapular stability and control.
• Can improve shoulder health and reduce the risk of injuries.

Profile:

Equipment:	Pull-Up Bar
Type:	Strength
Level:	Intermediate to Advanced

Muscles:

Classification:

Utility:	Basic
Mechanics:	Isolated
Force:	Pull

Instructions:

• Step 1: Find a sturdy pull-up bar and ensure it’s securely mounted.
• Step 2: Stand in front of the pull-up bar with your feet shoulder-width apart.
• Step 3: Reach up and grip the bar with your hands shoulder-width apart, palms facing away from you.
• Step 4: Hang from the bar with your arms fully extended, keeping your body straight.
• Step 5: Initiate the pull-up by retracting your scapulae (pulling your shoulder blades together) without bending your elbows.
• Step 6: Hold the retracted position for a moment, focusing on the scapular muscles.
• Step 7: Slowly release the scapulae and return to the fully extended hanging position.
• Step 8: Repeat for the desired number of repetitions.

Common Mistakes:

• Using excessive arm strength to perform the exercise rather than focusing on scapular movement.
• Swinging or kipping during the movement, which reduces the effectiveness of the scapular pull-up.
• Not fully retracting the scapulae during the exercise.
• Performing the exercise with improper form or using a grip that doesn’t allow for proper scapular movement.

Focus on engaging the scapular muscles and maintain controlled movements while performing the Scapular Pull-Up. Avoid using momentum or excessive arm strength to ensure you target the intended muscles effectively.

Variations:

• Scapular Pull-down

Additional Information:

The Scapular Pull-Up is an intermediate to advanced exercise that can help improve scapular stability and function. It’s a valuable addition to upper-body strength training routines.

EXERCISES