3D model, camera rotation and male or female body are in Pro.
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Scapular pull-up
A straight-arm hang and a movement of the shoulder blades alone: pull them down and the body rises a few centimetres. Teaches the first phase of the pull-up and protects the shoulders.
- Level
- Start
- Equipment
- Pull-up bar
- Measure
- reps
- Tempo
- 1-1-2-0 (down, pause, up, pause)
backlatsshouldersforearms and grip
Technique
- Overhand hang, elbows straight the whole time, abs braced.
- Pull the shoulder blades down and slightly back, as if pressing the bar into the floor.
- Pause for a second at the top and return slowly to a dead hang.
Common mistakes
- Bending the elbows: the movement should come from the shoulder blades only.
- Swinging the body instead of using the back.
The 3D model is in Pro
The diagrams and notes on this site are free. Pro adds what you need to actually train.
- 3D model of every exercise: rotate the camera, male or female body
- Working muscles highlighted on the model in every phase
- All progression paths with sets, targets and rest
- Training log, level passes, records and charts
- iOS and Android app on the same account
$7.99 / month or $59.99 / year