Setup and loading
Overhand grip.
How to do the scapular pull-up step by step
- Hang from the bar with your arms straight.
- Rise a few inches by pulling your shoulders down, without bending your elbows.
- Pause and lower slowly.
Form cues
- Arms straight
- Move from the shoulder blades
Common mistakes
- Bending your elbows
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Sets and reps for your goal
Hypertrophy
3 x 10-15 · rest 60 s3-4 sets of 6-12 reps (up to 15-20 on isolation exercises) at 65-80% of your max. Rest 1 to 2 minutes.
Get close to failure (0-3 reps in reserve) and control the lowering for 2-3 seconds. Accumulate 10-20 sets per muscle per week.
Injury Prevention
2-3 x 10-15 slow2-3 sets of 10-15 slow reps with a light or moderate load, 2-3 times per week.
Control the lowering (about 3 seconds). This is quality work, not fatigue work: finish every set feeling good.
A guide for healthy adults. Adjust the load to your level and see a professional if you have an injury.
Check your form
Film yourself from the side or ask someone to watch, then tick what you get right.
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Sports it suits
Gear for this exercise
- Exercise matThick (8-10 mm) for floor work.
- Pull-up barWall-mounted beats doorway if you plan to add weight.
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Kneeling High Cable Row
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Seated Cable Row
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Farmer's Walk
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