How to do the Scapular Pull-Up
Step by step
- Hang from the bar with straight arms and a relaxed shoulder position.
- Keep your arms completely straight throughout - no elbow bend.
- Lift your chest slightly by pulling your shoulder blades down and together.
- Lower back to the relaxed hang and repeat in a small, controlled range.
The thing people get wrong
Your arms stay straight the entire time - this is a small shrug-down of the shoulder blades to build pulling strength, not a mini pull-up.
Coaching cue
Think about pulling your shoulders down into your back pockets while you hang.
Make it easier or harder
- Easier: Keep your feet on the floor or a box so you carry less of your weight.
- Harder: Hold the top position for three seconds on every rep.
Muscles worked
- Primary: Upper Back, Lats
What to do instead
Same job, different movement — useful if you don't have the equipment or it doesn't feel right today.
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.