Scapular pull-up

Backeasyrepspull-up bar

From a straight-arm hang on a bar, the shoulder blades are pulled down (a reverse shrug) to raise the body a few centimetres with the elbows staying locked, then released back to the hang.

How to do it

1. Grip the bar overhand about shoulder width; hang with straight arms and the feet off the floor; shoulders relaxed up near the ears.
2. Without bending the elbows, pull the shoulder blades down and slightly back; the body rises 3-5 cm and the chest lifts slightly.
3. Pause about 1 second at the top.
4. Slowly let the shoulders rise back toward the ears to the passive hang. Elbows stay straight the whole time.

Muscles worked

Main: traps
Supporting: lats, forearms