Muscle groups

Back, Shoulders, Forearm, Latissimus


Hang from the bar, with a pronated grip (palms facing forwards), hands about shoulder width apart, arms straight. Keep your legs together, core braced and glutes engaged.

Actively depresss your scapula, drive your shoulders down away from your ears. Maintain straight arms and pull as high as you can, looking to move the scapula through it’s full range of motion. Squeeze at the top, lower with control, allow the scapula to elevate fully at the bottom (cover your ears with your shoulders). Repeat for repetitions.

Movement Group


Required Equipment

Pull-Up Bar

Progressions And Regressions

Scapula Pull Up