Scapular pull-up

From a straight-arm hang, use only your shoulder blades to lift yourself a few centimeters, training the lats and traps and the habit of starting every pull-up from the shoulder blades.

How to do it

1. 01Grip the bar overhand, slightly wider than your shoulders, and hang with straight arms and relaxed shoulders.
2. 02Keeping your elbows straight, pull your shoulders down away from your ears and squeeze your shoulder blades slightly so your body rises a few centimeters.
3. 03Hold for about two seconds at the top with your chest slightly open, legs together and abs lightly braced.
4. 04Lower slowly back to a full hang, letting your shoulders rise toward your ears, then repeat.

Common mistakes

• Bending the elbows to pull — keep your arms straight and move only from the shoulder blades.
• Swinging or kicking for momentum — keep your legs together, brace and move slowly.
• Dropping into the bottom of each rep — lower slowly back to the hang.

In the Pull-up progression

1. 1Dead hang
2. 2Scapular pull-up
3. 3Flexed-arm hang
4. 4Pull-up negative
5. 5Band-assisted pull-up
6. 6Pull-up

Standard to move on: 3 sets × 10, two sessions in a row.