Eccentryx / Exercise Atlas / back
Scapular pull-up
Dead hang, depress and retract scapulae without bending elbows, hold 1 s.
Muscles
- Primary
- serratus
- Supporting
- lower traps, lats
Mechanics
- Pattern
- scapular control
- Equipment
- bodyweight
- Geometry
- Variable Range
- Energy model
- Glycolytic Pathway (10-90s)
- Target feel
- Shoulder blades sliding down and together — arms stay straight throughout.
- Progression
- Add a 3 s hold at the top before lowering.
- Regression
- Banded hang — reduce bodyweight to dial in the scapular movement.
Watch for
- Bending elbows and turning it into a pull-up
- Shrugging instead of depressing
- Swinging to generate momentum
Substitutions
- Pull-up (overhand)
- Chin-up (underhand)
- Face pull