Below is a detailed explanation of how you can perform a scapular pull up. Below you'll find three exercises that can help you start learning to retract your scapulae better. And the actual motion of retraction is just that, retracting. The straight arm pulldown portion on the pull-up bar can be directly compared to a straight arm lat pull-down in the gym with bodybuilding circuits, targeting the upper lats. This completes one repetition. 1. Hanging scapular retractions exercises are great because they stimulate the target muscles with a natural movement and whist resisting a natural load (you own body). The orientation of the humeral head should be pointing upwards, not forwards. It performs the functions of downward rotation and depression of the scapulae combined with adduction and extension of the shoulder joint. How to do Scapular Pulldown: Step 1: Grab onto the lat pulldown bar with a wide grip. Overall, scapular pull ups are an excellent way to build strength and isolate a very important set of structural muscles in your upper back. How to Do a Scapular Pull-Up.
Your body should only be shifting up and down an inch or two, just as Saladino’s does in the video. Scapular retraction is the medical term for squeezing your shoulder blades together. The bar should ideally be brought down past the chin towards the clavicle.

Without moving your arms, pull your shoulder blades down and back, raising your body a few inches. Stand on top of the bench, and grip the pull-up bar with both hands. Scapular Pull Up. Put together and you have scapular retraction. Place a bench, box, or another stable object underneath the pull-up bar. The proper name for shoulder blades is scapulae (or scapula if referring to only one). Scapular Pull Ups – Step by Step Muscles. The scapular pull-up is a training essential in the Hörst gym! At the bottom of the movement, the scapulae should appear flat against the back, medial borders parallel. Step 3: Release your arms back up. How to do the scapular pull-up: Assume the same starting position as a classic pull-up. Then, with the lower back extending throughout the pull - you are also targeting the lower lats. “One more thing we see in a lot of athletes is scapular winging or tipping, which would be the medial border of the scapula pulling up and off the back,” says Unthank. In this position, the scapular and shoulder joints are working to support each other, and ultimately it leads to good, strong, safe pull-ups, where you pull your shoulders down and start to bend the elbows together. Keep in mind, the movement itself is subtle. You practice. Then, when you get to the top and your chin pops over the bar – it doesn’t actually matter if your chin goes above the bar, because your focus is pulling through the back. Keeping your shoulders healthy and developing proper movement patterns in pulling motions demands the ability to forcefully depress, rotate, and retract the scapula.



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