Muscle groups



Perform the Scapula Pull-Up Hold, a foundational calisthenics exercise targeting the muscles surrounding the scapulae. Begin by hanging from a pull-up bar with an overhand grip, arms fully extended and shoulders engaged. Without bending your elbows, initiate the movement by retracting and depressing your scapulae (shoulder blades), pulling them down and back towards your spine. Hold this retracted position for a predetermined amount of time, focusing on engaging the muscles of the upper back and maintaining stability. Avoid shrugging your shoulders or allowing them to rise towards your ears. The Scapula Pull-Up Hold effectively strengthens the muscles responsible for scapular stability, aiding in proper shoulder mechanics and reducing the risk of injury during upper body exercises.

Movement Group


Required Equipment


Progressions And Regressions

Scapula pull up hold