Scapular Pull-Up

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How to do it

Hang from the bar overhand with your arms completely straight and the shoulder relaxed, letting your ears come close to your shoulders. From there, **without bending the elbows**, rise a few centimetres by pulling your shoulder blades down, like a reverse shrug. Hold a second at the top and release slowly. The range is tiny and that is the point: it teaches you to switch the lats on before you pull, which is what most people missing their first pull-up cannot do. The classic mistake is bending the elbow even slightly.

Variants

The drawing shows one way of doing it, and the technique above describes that one. Almost every exercise has variants — standing or seated, the grip, the bench angle — and is still the same exercise: if you do it another way, write it in the exercise note and you will have it every time you train it.

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