---
title: Scapular Pulls
seo_title: How to do scapular pulls
skill: pull my shoulders down from a dead hang
tags: [fundamentals, pull, back, grip]
image: 04-scapular-pulls.mp4
image_source: https://www.youtube.com/watch?v=-ZIpSoTRsuE
image_credit: Zack Henderson
image_credit_url: https://www.youtube.com/channel/UC8AVzRa_HSdOYe0NtVYl2LQ
image_title: "Scapular Pull Ups (Beginner to Advanced Progressions)"
image_clip: https://www.youtube.com/watch?v=-ZIpSoTRsuE?0:51.20-0:57.47
authors: []
pattern: Vertical pull
pattern_description: Lats and biceps. Pull yourself up to a bar.
track: reps
published: 2026-04-12
---

The first step toward a [pull-up](/calisthenics/pull-up), and the step most people skip. You hang from a bar with completely straight arms, then pull your shoulder blades down and together (without bending your elbows) to rise a few centimeters. It looks like almost nothing is happening, but it's training the exact muscle action your shoulders need to start every future pull-up, [muscle-up](/calisthenics/muscle-up), and front lever.

Without strong scapular control, pull-ups feel shaky and shoulders end up cranky. Spending a couple of weeks owning this movement pays off later, both in strength and in staying injury-free.

More information here:

https://www.youtube.com/watch?v=-ZIpSoTRsuE

*[Zack Henderson](https://www.youtube.com/channel/UC8AVzRa_HSdOYe0NtVYl2LQ) · [Scapular Pull Ups (Beginner to Advanced Progressions)](https://www.youtube.com/watch?v=-ZIpSoTRsuE)*

## How to do it

Hang from a pull-up bar with an overhand grip, arms fully straight, body relaxed. Without bending your elbows at all, pull your shoulder blades down and together. Imagine pointing your chest up toward the ceiling and tucking your shoulder blades into your back pockets. Pause briefly at the top, then let the shoulder blades shrug back up into a passive hang.

## Target

- **Sets:** 3
- **Reps:** 10
- **Rest:** 90 seconds between sets
- **Advance when:** 3×10 with a brief 1-2 second hold at the top of each rep

## Key tips

- Keep your arms completely straight. This is all shoulder blades, not biceps
- Think about pulling the bar down toward your hips rather than lifting your body up
- Hold the top position for 1-2 seconds to really feel the mid-back working
- If you can't hang yet, do the same pattern from a low bar with your feet on the ground