How to do the Scapular Hang Pulls
Step by step
- Hang from a pull-up bar with straight arms and a relaxed shoulder shrug.
- Without bending your elbows, pull your shoulder blades down and back to lift your chest slightly.
- Hold that packed position for a beat, then relax back into the hang.
- Repeat slowly and easily, keeping the arms straight.
- Take short breaks whenever you need - this should warm you up, not wear you out.
The thing people get wrong
The elbows stay locked straight - you are only moving the shoulder blades to rise and lower, not doing a pull-up.
Coaching cue
Keep your body still and avoid swinging; only your shoulders should rise and fall.
Stay safe
Use a bar you know holds your weight and set up low enough to step off if your grip fades.
Make it easier or harder
- Easier: Keep your feet on the floor or a box so your legs carry some of your weight.
Muscles worked
- Primary: Lats, Upper Back
- Secondary: Side delts
Daily Coach builds this into a real weekly plan. It picks the exercises for your equipment and experience, swaps around injuries you tell it about, and tracks what you actually lifted.