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Lats · Intermediate

Scapular Pull-Up

Small-range pull-up drill for shoulder blade control.

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Scapular Pull-Up demonstration

Exercise overview

Training details

LatsUpper BackSerratus AnteriorForearmsCore

Equipment

Pull Up Bar

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Hang from the bar with elbows straight and feet off the floor or lightly supported.
  2. 02Keep the ribs controlled and the body quiet.
  3. 03Pull the shoulder blades down to lift the body a few centimeters without bending the elbows.
  4. 04Pause in the active shoulder position.
  5. 05Relax back to a long hang under control before the next rep.

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Variations

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Alternatives

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