Scapular Pull-up

Setup

- Prepare and inspect the required equipment (pull-up bar) and clear enough space for the full movement and safe exit.

- For Scapular Pull-up, keep the implement, grip, support and direction shown by the name and, when available, the image. If that setup is unavailable, choose an offered alternative instead of improvising another exercise.

- Take a secure overhead grip and begin in a controlled hang with a long neck.

Execution

- Without bending the elbows, pull the shoulders away from the ears, pause, then return slowly.

Range, tempo and breathing

- Perform 3 × 8–12 repetitions. Lower for about 2–3 seconds, change direction without bouncing and lift in 1–2 seconds unless the plan sets another tempo.

- Brace before the effort. Exhale through the controlled lifting or shortening phase and inhale during the return without losing position.

Common mistakes and prevention

- Do not turn it into a pull-up or swing from the legs. Shorten the set before grip or shoulder control fades.

Regression and progression

- Use more support, a shorter lever or a smaller pain-free range.

- Increase the lever or range first; add external load only after every repetition stays controlled.

Stop signals

- Stop for sharp or increasing pain, numbness, dizziness, chest pain, unusual shortness of breath or loss of control. Swap the exercise if a comfortable, controlled version is not available.