Scapular Pull Ups (Beginner to Advanced Progressions)
Today's video is a comprehensive tutorial on the scapular pull-up. We'll break down the correct form, discuss the muscles targeted, explore the numerous benefits, and provide beginner and advanced progressions to help you get the most out of this exercise.
The Scapular Pull Up works the muscle groups of the upper back, including the latissimus dorsi, rhomboids, trapezius, and serratus anterior.
Scap pull ups help you develop a stronger kinesthetic awareness (mind-muscle connection) with your scapula position. This in turn boosts your strength and efficiency with the standard pull-up by properly engaging the lat muscles while preventing over-stressing and overworking the shoulders.
Whether you're a beginner looking to build foundational strength or an advanced athlete aiming to take your pull-up game to the next level, we've got you covered. This video provides a step-by-step guide to progress from basic scap pull up alternatives to advanced scapular pull-up variations.
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0:00 Scapular Pull Up Benefits
0:38 Scapular Pull Up Technique
1:23 Scap Pull-up Alternatives
2:23 Scap Pull-up Advanced Progressions
3:26 Programming the Scapular Pull-up
Пікірлер: 16
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One thing must be clear in your mind that there is no alternate for pull ups, push ups and squats. These are great foundational exercises for all sorts. ❤
Just what I needed! Thanks and greetings from Austria! :-)
The L-hang scapular pull up & leg tuck hang scap pull up are also great variations!
@ZackHenderson
9 ай бұрын
Slick!
Thank you so much for this video! Just what I needed.
@ZackHenderson
9 ай бұрын
Most welcome!
Just what I was looking for! Working toward my first pull ups. Thanks!
Thanks Zack! I've found out the hard way that if you don't lay down a decent enough scap foundation I can still build to decent numbers of chin-ups but my forearms are getting cooked and I'm not fully engaging my latts. As with all things; time to go backward before going forward again!
Great video! Trying to get my first pull up. This will certainly help. Thanks! 🙂👍
my whole back hurts after 2hrs doing this only difference is while I'm doing this i added L thing with legs (just because it's look cool hahaha) now from my lower back to my shoulder hurts 😂 (just a newbie and I don't know what I'm doing)😂
@farstrider79
18 күн бұрын
Gotta start where you are.
Any idea why I’m feeling my front delt working instead of my back? If so, how do I fix it?
@MikeD-hn9hf
2 ай бұрын
I am by no means a trained professional but have found, in any context, if things don't feel right; go back to an easier version of the exercise and take it really slow. You might need someone to spot you or (at very least) have a mirror when you try to perform the exercise so you can see where you are going wrong.
@farstrider79
18 күн бұрын
You may be pulling inward as you pull back, like you're trying to bring your hands together.......maybe. It's not wrong, you can engage your pecs to add power to a hollow body pullups, but you might have a weak muscle in there somewhere supporting the shoulder.
2:55 Freaky