Scapular Pull
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Pull-Up Bar
HOW TO PERFORM
- Hang from the bar with straight arms and a relaxed shoulder girdle.
- Without bending the elbows, pull the shoulder blades down and back so your body rises an inch or two.
- Hold for a moment, then let the shoulders rise again under control.
FORM TIPS
- The elbows stay locked the whole time. If they bend, it has become a pull-up.
- This is the first rung of the pull-up ladder and teaches the shoulder position every later rung needs.
TARGET MUSCLES
Primary
- Lats
- Traps
Secondary
- Forearms
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.