Master the Pull-Up with Shoulder Pull-Ups
Pull-ups are an incredible upper body and core exercise, but they can be a real challenge to master - especially as we get older. That's why I'm sharing this pull-up progression that will help you build the necessary strength and technique.
Introducing the shoulder pull-up. In this exercise, you'll focus on actively pulling your shoulder blades down and back as you pull yourself up. This teaches you to engage your lats and maintain proper scapular positioning - key components of a strong, controlled pull-up.
The shoulder pull-up allows you to train the pull-up movement pattern without having to lift your entire bodyweight just yet. It builds the mind-muscle connection and muscle memory needed to nail that full pull-up later on.
To do it:
Grab a bar with an overhand, shoulder-width grip
Pull your shoulder blades down and back, keeping your core braced
Initiate the movement by pulling your elbows straight down, lifting your body up
Control the movement throughout the full range of motion
Slowly lower back to the start position
Start with the amount of reps you can do with perfect form, and gradually increase the volume over time. Mastering the shoulder pull-up is a gamechanger for building the strength and technique to achieve your first full pull-up.
Who's ready to level up their pull-up game? Let me know if you have any other questions!
#pulluptraining #shoulderpullup #backworkout #strengthbuilding #functionalfitness