Scapular Pull-Ups

a.k.a. Reverse Shrug, Straight Arm Pull-Up

Differentiation: Mechanics

This variation of a Chin-Up is unique. Here is how: you only raise yourself up a few inches, | and pinch your trapezius tightly. This movement targets your lower trapezius | more than your lats.

Starting Position

To get into starting position, do this...

1) Locate a pull-up bar.

2) Stand under the pull-up bar so it is more than an arms-length over your head.

3) Jump up and grab the pull-up bar.

4) Grasp the pull-up bar with a wide grip

5) - with your palms facing forward

6) ...and arms straight.

7) Bend your knees, and pick up your feet

8) ...and allow your body to hang down loosely.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) Use your shoulder muscles to raise your body just a few inches.

3) Hold this position for a count of one second.

4) Then, gradually relax your shoulders and again allow your body to hang loosely.

5) Repeat reps for a full set.

Proper Form

Pay special attention to following proper form by...

Keep your arms straight and do not use them to assist with the pull up.

Your torso should not swing when pulling up. This concentrates the effort in your biceps muscle and minimizes back muscles recruitment.

Gear Advice

For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.

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