How to perform Bodyweight Scapular Pull Up with proper form

Starting Position

1. Grip: Hang from a bar with a shoulder-width overhand grip.
2. Arms: Keep your arms fully straight with elbows locked.
3. Hang: Let your shoulders rise toward your ears in a relaxed dead hang.

Movement

1. Pulling Phase:

   • Pull your shoulder blades down and slightly together.
   • Let your body rise a few inches while keeping your arms straight.

2. Lowering Phase:

   • Release the shoulder blades to let your body sink back into the dead hang.
   • Move only at the shoulder blades - keep the elbows straight throughout.

Key Points

• Do not bend your elbows; the movement comes entirely from the shoulder blades.
• Keep the range small - only a few inches of body travel.
• Pause briefly at the top and feel your lats and lower traps engage.