Training guide
To do a scapular pull-up, hang from a bar with straight arms, then draw your shoulder blades down and a little back so your body rises an inch or two, hold for a second, and lower slowly to a full hang. Once you can hang for about 20 seconds, start with 2 sets of 6 to 8 at the beginning of a pulling session.
Scapular pull-ups, or scap pull-ups, rehearse the first part of every pull-up, where the lower trapezius starts the movement. Nobody has studied the exercise itself, so claims that it bulletproofs your shoulders or fixes your posture are untested.
This guide shows it on the 3D figure, what it works, easier and no-bar versions, how it leads to your first pull-up, your shoulders, and how many to do.
Hang from a bar with an overhand grip a little wider than your shoulders, arms straight. Without bending your elbows, draw your shoulder blades down and a little back so your body rises an inch or two; hold for a moment, then lower under control to a full hang. It's also called a scap pull-up, a scapula pull-up or an active hang rep.
The National Academy of Sports Medicine (NASM) cues pull-ups with "Set the scapulae first". In 25 adults, the lower trapezius and chest muscles started the pull-up and chin-up, and the biceps and lats finished it.
We found no study of the scapular pull-up under any name. Drawing the shoulder blades down worked the lower trapezius with little upper trapezius when seated, and the lats help pull them down too. Your grip holds your whole body weight.
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A dead hang of about 20 seconds, as our move page asks. If you can't hang that long yet, build it with our dead hang guide, or use the easier versions below.
A shoulder blade that moves unevenly modestly raised the chance of later shoulder pain in athletes, but exercise hasn't been shown to change how the shoulder blade moves. The "shoulders down" cue has some support from MRI scans of other arm positions; no study has tested scapular pull-ups for injury.
2 sets of 6 to 8, holding the top for a second (our first pull-up workout and dead hang guide), at the start of a pulling session, 2 or 3 times a week, stopping while every rep is smooth. Build to 3 sets of 8 to 10 with a 2-second hold (our editorial starting point).
From a relaxed hang, with your shoulders up by your ears, you draw your shoulder blades down and a little back, so your body rises an inch or two, then let them travel back up. The elbows stay straight throughout. One brand uses the name for a bent-arm pull to the bar; that's a different exercise.
A relaxed (passive) hang lets your body weight lift your shoulders towards your ears; an active hang draws them down a little. A scapular pull-up is the active hang done as a repetition, as our dead hang guide puts it, and that guide covers both kinds of hang.
Your shoulder blades move down and a little back on your ribs: the lower trapezius and the lats pull them down, the middle trapezius and rhomboids draw them back, and the serratus anterior keeps them flat on your ribs, while your forearms grip the bar. This is anatomy and related studies, not measurements of this move.
The move lifts your whole body an inch, so heavier people and those with a weaker grip may need their feet on a box at first. You need to reach overhead comfortably to hang. After a dislocation, or with a shoulder that feels as if it might slip when you hang, leave hangs out until you're cleared: the NHS says a shoulder that has dislocated is more likely to do it again.
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From our move page and our dead hang guide, in our editorial wording. The back pockets cue is editorial.
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The movement on the figure: Scapular pull-up
In 25 adults, the lower trapezius and the big chest muscle started the pull-up and chin-up, and the biceps and lats finished them. The lats worked at 117 to 130% of a maximal test effort and the lower trapezius at 45 to 56%. The scapular pull-up rehearses that first part: our reading of the study, not a test of the exercise.
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Seated shoulder blade depression worked the lower trapezius moderately with minimal upper trapezius in 15 people. In pull-ups, a straight grip angle raised lower trapezius, lat and rotator cuff activity to as much as 60% of maximum in 21 men, and a wide grip raised the load on the shoulder by 7%.
We found no study of muscle activity, shoulder blade movement or training effects in scapular pull-ups, scap pulls, active hangs or hanging shrugs. One motion study of pull-ups suggested the shoulder blades "set" during the hang at the start, but its data didn't capture that moment.
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In 12 healthy volunteers, light activity in the muscles that pull the arm down widened the space under the shoulder's bony roof by 32 to 138%, compared with arm-out muscle activity, at every arm position tested. These were MRI scans of other arm positions, not a hang, so they support the cue without proving anything about the exercise.
Activity measured over a few reps shows effort, not what a muscle will build over weeks.
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Toes on a box, or feet on the floor under a low bar or rings, so your legs take some of your weight. The bar hang demo shows the supported set-up. Use the same steps, and take a little less help each session.
A resistance band looped over the bar under your feet or knees takes some weight, as for band-assisted pull-ups.
On your hands and knees or in a push-up position, let your chest sink between your shoulder blades, then push the floor away to spread them. It works the serratus rather than drawing the shoulder blades down, so it isn't the same action, but our 30-day pull-up challenge uses it as the no-bar swap.
Straight-arm pulldowns on a cable train the lats pulling your arms down, and lat pulldowns build pulling strength while you can't yet hang well.
The same movement on gymnastic rings, which let your shoulders turn a little more freely.
Supported hangs, feet on a box, 2 or 3 hangs of 10 to 20 seconds, then a full dead hang to about 20 seconds (our dead hang guide). Scapular pull-ups, 2 sets of 6 to 8 holding the top for a second (our first pull-up workout). Then negative pull-ups, 2 or 3 sets of 3 lowering for 3 to 5 seconds (our pull-up guide, editorial), band-assisted pull-ups, 2 to 4 sets of 8 to 12 (the move page's dose, from ACE), and inverted rows (our inverted row guide), before chin-ups and pull-ups (our pull-up guide). Feet-assisted and band-assisted scapular pull-ups have no 3D demo.
3D demoBar hangIntermediate · Pull-up bar + A step
3D demoScapular pull-upIntermediate · Pull-up bar
3D demoNegative pull-upIntermediate · Pull-up bar + A step
3D demoBand-assisted pull-upIntermediate · A band + Pull-up bar
3D demoInverted rowIntermediate · Pull-up bar
3D demoChin-upAdvanced · Pull-up bar
3D demoPull-upAdvanced · Pull-up barNASM uses band-assisted reps, assisted machines, slow negatives, inverted rows, and "Scapular pull-ups and dead hangs to build the positions and grip". Inverted rows drove the lats, biceps, lower trapezius and rear shoulder above 61% of maximum in 26 adults. In 30 inactive young men, 8 weeks of pull-up training with forearm work raised pull-up reps by 222.5%. In college women, strength relative to body weight decided who managed a pull-up. Our pull-up guide puts it together.
When the US Marine Corps swapped the flexed-arm hang for pull-ups in its fitness test, arm injuries didn't rise across 49,910 female Marines. It's an association, not a trial.
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In 11 regular performers, wide and underhand pull-ups moved the shoulder blade in ways the authors linked with impingement, where tendons are squeezed at the top of the shoulder; no injuries were measured. A model of 11 men found pull-ups "promote stability of the shoulder girdle". With sore shoulders, try a shoulder-width or neutral grip, as our pull-up guide says.
In 419 athletes followed for 9 to 24 months, shoulder pain developed in 35% of those whose shoulder blades moved unevenly and 25% of the rest (a 43% higher risk). An expert consensus says the exact role of uneven movement "is not clearly defined". Most of these athletes played overhead sports.
Exercise hasn't been shown to change how the shoulder blade sits or moves in people with uneven movement (20 studies), though it helps pain and function in shoulder impingement. Shoulder blade programmes eased shoulder pain only a little and briefly in other reviews. None tested scapular pull-ups.
No study has compared active and passive hangs. Start active, as our dead hang guide does, and ease into relaxed hangs over weeks if they don't pinch.
Keep shoulder pain to about 5 out of 10 or less during the exercise, back to its usual level by your next session, as our shoulder guides advise. A sharp pinch means lower, lighter or stop.
2 sets of 6 to 8, holding the top for a second, once you can hang for about 20 seconds (our first pull-up workout, more pull-ups workout and dead hang guide; the move page gives no dose).
3 sets of 8 in our pull-up progression workout; 2 sets of 8 in our front and back lever progressions; 8 reps as a warm-up in our back and pull day workouts; 1 or 2 sets of 6 to 8 in our 30-day pull-up challenge. Each fits its session.
Towards 3 sets of 8 to 10 with a 2-second hold at the top (our editorial starting point). Popular pages suggest 8 to 15 reps.
End each set while every rep is smooth from a still hang and you still have grip. Training to failure isn't needed, and it isn't wise when your grip is holding you up.
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At the start of a pulling session, before pull-ups, while you're fresh, 2 or 3 times a week on days apart, as our pull-up guide does. Strength rose most with 2 or more sessions a week in the American College of Sports Medicine's (ACSM) overview. Scapular pull-ups don't count as hard pulling sets in our 30-day pull-up challenge.
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60 to 90 seconds between sets (our editorial starting point).
When 3 sets of 10 with a 2-second hold are easy, put the time into negatives, assisted pull-ups and rows, as our pull-up guide does.
It turns into a small pull-up. Keep your elbows straight throughout, as our move page says.
The movement is down, away from your ears.
Start each rep from a still hang, knees bent if needed, legs quiet.
Relax fully to the passive hang between reps, if it doesn't pinch, then pull down fully.
A little chest lift is fine; a big arch isn't needed.
Come down while you can still hold on, as our move page says. Some pages advise going to failure; we don't.
Use a shoulder-width or neutral grip.
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Scapular push-ups as the no-bar swap, 1 set of 6 to 8 (our 30-day pull-up challenge). Straight-arm pulldowns and lat pulldowns (their guides). Prone Y-T-W raises, 5 to 8 of each letter, 2 rounds (our rounded shoulders guide), for the lower trapezius without hanging. Farmer's carries for grip (our first pull-up workout). Shoulder CARs to warm up, 3 slow circles each way with each arm (the move page's dose), and the wrist and forearm flow (our dead hang progression).
3D demoScapular push-up (push-up plus)Beginner · No equipment
3D demoStraight-arm pulldownBeginner · A cable machine
3D demoLat pulldownBeginner · A cable machine
3D demoProne Y-T-W raisesBeginner · No equipment
3D demoFarmer's carryIntermediate · A dumbbell + A kettlebell
3D demoShoulder CARs (controlled articular rotations)Beginner · No equipment
3D demoWrist & forearm flowBeginner · No equipmentThe dead hang progression's third step is active hangs and scapular pull-ups; the pull-up workouts put them in every warm-up.
Build a longer, steadier dead hang: shoulder and wrist warm-up, supported then full hangs, active hangs, then carries and wrist curls for your grip.
20 minBeginner9 movesPull-up bar, A stepTrain for your first pull-up: hangs, shoulder-blade pulls, rows, band- or machine-assisted pull-ups, slow negatives and grip work in one session.
30 minBeginner8 movesPull-up bar, A stepWork up to your first pull-up: dead hangs, scapular pulls, rows, negatives and assisted pull-ups.
25 minBeginner7 movesPull-up bar, A stepFor anyone who can do 1 to 10 pull-ups: quick pull-up sets well short of failure, chin-ups, slow negatives, inverted rows and grip work.
40 minIntermediate9 movesPull-up bar, A stepA level-by-level pull-up session for the 30-day pull-up challenge: hangs, rows, assisted pull-ups, negatives or quick sets, then grip work.
25 minBeginner14 movesA band, Pull-up barBuild to a front lever: hangs, shoulder-blade pulls and knee raises, then tuck and advanced tuck holds, inverted tuck rows and pull-ups.
30 minIntermediate8 movesPull-up bar, A stepA gym back workout: lat pulldowns, cable rows, dumbbell rows, face pulls, back extensions and shrugs.
45 minBeginner8 movesPull-up bar, A bandA free 30-day pull-up challenge with four levels, from building a hang to more reps: three short sessions a week, rest days and a test on day 1 and day 30.
3 training days25 minBeginner3 days a weekA 12-week calisthenics plan for beginners: three bodyweight sessions a week with push-up, pull-up, squat and dip ladders, and a bar if you have one.
3 training days40 minBeginnerAfter a recent shoulder dislocation, or shoulder or elbow surgery, follow your surgical team's limits first.
Leave hangs out until your physiotherapist or surgical team clears you; the NHS says recovery from a dislocated shoulder usually takes 6 to 12 weeks, and up to 16 for some sports.
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If a shoulder feels unstable or slips when you hang, leave hangs out, as our bar hang move page says.
The NHS says gym equipment can make frozen shoulder pain worse. Leave hangs out while a shoulder is painful and stiff, and follow our frozen shoulder guide.
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With shoulder impingement, the NHS advises against activities that involve repeatedly lifting your arm above your head; our impingement plan leaves hanging out. Follow our shoulder impingement guide.
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Our elbow pain from pull-ups guide brings scapular pull-ups in early, at 2 sets of 8 to 10, only if hanging is comfortable.
With a pacemaker or defibrillator, the American Heart Association asks you to check with your doctor before upper-body strength training, because repeated arm movements can damage or dislodge the leads.
After heart surgery through the breastbone or breast surgery, ask your team first, as our bar hang move page says.
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Keep the hang active and never slump into a long relaxed hang (our editorial advice).
If you get chest pain or pressure, feel faint or dizzy, are unusually breathless, or your heart races or beats irregularly during exercise, as our plans advise. The American Heart Association says these need immediate medical evaluation.
If you feel light-headed on the bar, step down before you let go, and sit or lie down.
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For chest pain that comes on suddenly and doesn't go away, feels tight or like squeezing, spreads to your arms, neck, jaw, stomach or back, or comes with sweating, feeling sick, light-headedness or breathlessness; arm pain that comes on suddenly with pressure, heaviness or squeezing across your chest; severe difficulty breathing, or a chest that feels tight or heavy; someone who faints while exercising; palpitations that don't go away, or come with chest pain, shortness of breath or feeling faint; or a headache that starts suddenly and is extremely painful, especially while lifting or straining. The NHS says a bleed on the brain may be more likely when lifting something heavy. Don't drive yourself to A&E.
Ask for an urgent GP appointment or get help from NHS 111 for a headache that's triggered or made worse by coughing, sneezing, bending down or exercising.
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Call 999 or go to A&E: after a fall or injury, your shoulder looks out of place or has changed shape, you cannot move your arm, or your shoulder is painful, bruised or swollen. Do not drive yourself, and do not try to put it back in yourself.
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Call 999 if someone has hit their head and has been knocked out and not woken up, can't stay awake, has a fit, has fallen from a height of more than 1 metre or 5 stairs, has problems with their vision, hearing, balance, walking or speech, or has new numbness or weakness. Get help from NHS 111 after a head injury if you're being sick or feel dizzy. If you're told to go to A&E, don't drive yourself.
Keep a step under the bar and a clear space around it.
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Ask for an urgent GP appointment or get help from NHS 111 for sudden or very bad shoulder pain; not being able to move your arm; a shoulder or arm that has changed shape or is badly swollen; pins and needles that don't go away; or pain that started after an injury or accident, like a fall. In the US, contact your doctor or urgent care. See a GP if shoulder pain is getting worse or hasn't improved after 2 weeks. While your shoulder is sore, the NHS says not to make up your own strenuous exercises or use heavy gym equipment.
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A pop or snap with sudden pain at the front of the elbow, especially with bruising, a gap at the front of the elbow or a bulge in the upper arm, can be a torn biceps tendon. Go to an urgent treatment centre or A&E (in the US, urgent care) the same day, and don't wait for it to settle, as our biceps guides say.
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Stop if your fingers tingle or go numb: that's a nerve, not a tired muscle, as our grip strength guide says.
See a GP if you think you have a hernia, a bulge or lump that may get bigger when you strain and smaller when you lie down. Get help from NHS 111 if you have a hernia and pain in or around it, a bloated tummy, you feel or are sick, you're vomiting blood or your vomit looks like coffee grounds, you're constipated, you have a high temperature or feel hot, cold or shivery, or you've suddenly become confused. Call 999 or go to A&E for a femoral hernia (a small lump at the top of your thigh, in your groin) with very bad tummy pain, sickness, being unable to fart or poo, a high temperature or sudden confusion.
The NHS lists lifting heavy weights among the causes of a femoral hernia. After an inguinal hernia repair, avoid heavy lifting or strenuous activity for at least 4 to 6 weeks.
Speak to your GP first if you haven't exercised for some time or have medical conditions or concerns, as the NHS advises. Get advice before hard or straining work if your blood pressure is uncontrolled (140/90 or higher at a clinic, or 135/85 at home), or you have heart disease or chest pain when you're active, a pacemaker or defibrillator, diabetic eye disease, glaucoma, a hernia, recent eye or tummy surgery, or you're pregnant, as our breathing guide lists.
With controlled high blood pressure, the American Heart Association considers low- to moderate-intensity strength training with proper breathing safe. Breathe out as you lift, as our breathing guide advises.
The same shoulder blade movement starts every pull-up, and our front and back lever progressions use scapular pull-ups too. Experienced lifters use them as a warm-up. No study tests either use; this is coaching practice.
No study has tested them, and exercise hasn't been shown to change how the shoulder blade moves; shoulder blade programmes eased shoulder pain only a little and briefly. Treat them as practice for the start of the pull-up, not as injury protection.
Some pages say so; we found no study of it.
Nobody has measured muscle activity in this move. The lats and the lower trapezius both pull the shoulder blades down, so both are likely involved (our reading of the anatomy).
Training to failure isn't needed for growth, and on a bar your grip is what fails. Stop while reps are smooth.
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A straight-arm move on a pull-up bar: from a relaxed hang, you draw your shoulder blades down and a little back so your body rises an inch or two, then lower. They're also called scap pull-ups or active hang reps.
Hang with straight arms and an overhand grip a little wider than your shoulders. Without bending your elbows, pull your shoulder blades down so your body rises an inch or two, hold for a second, then lower slowly to a full hang.
The muscles that pull your shoulder blades down and back, the lower trapezius, lats and the muscles between your shoulder blades, plus your grip. Nobody has measured it directly; in pull-ups, the lower trapezius starts the movement.
They teach the first part of every pull-up, build your hang and grip, and make a gentle start to a pulling session. Claims that they protect your shoulders or fix your posture haven't been tested.
For healthy shoulders they're ordinary shoulder blade and grip training, and the shoulders-down cue has some support from MRI scans of other arm positions. Leave hangs out after a recent dislocation, with a loose shoulder, or while a shoulder is painful and stiff.
Usually your hang or grip isn't there yet: build a dead hang of about 20 seconds first. Then try them with your toes on a box to take some weight, and practise scapular push-ups on the floor.
With no bar, scapular push-ups train your shoulder blades on the floor, and Y-T-W raises work the lower trapezius lying face down. Straight-arm pulldowns on a cable train the lats pulling down.
A scapular pull-up moves only your shoulder blades, with straight arms; a pull-up starts with that same movement and then bends your elbows to lift you to the bar. Do scapular pull-ups first in a session, then pull-ups.
A dead hang holds still; a scapular pull-up moves from a relaxed hang to an active one and back. Build the hang first: about 20 seconds unlocks scapular pull-ups.
2 sets of 6 to 8, holding the top for a second, 2 or 3 times a week, building to 3 sets of 8 to 10 with a 2-second hold. Stop each set while every rep is smooth; don't go to failure.
No. The same shoulder blade movement starts every pull-up, and experienced lifters use them as a warm-up and for lever skills. No study tests either use; it's coaching practice.
They haven't been tested. With pain lifting your arm overhead, the NHS advises against repeated overhead work and our impingement plan leaves hanging out, so follow our shoulder impingement guide first.
Exercise education, not a personal prescription, and clinical review of these guides is pending. Check with a GP before starting hard training if you have a heart condition, chest pain, dizziness or breathlessness when active, and stop for sharp or increasing pain. Health disclaimer.
