#Scapular Pull

Scapular control & stability💪 . . Being able to move joints independently is extremely important, even more important is having full control over that joint. This scapular pull up is an awesome exercise to build stability through your shoulder joint & gain control over that joint. You are raising (elevation) and lowering (depression) your scapula in isolation, which takes awareness and control. It’s also a great warm up exercise for activating your lat muscles. . . Start moving your body smarter and add in drills like this to enhance your shoulder stability & build some scapular control. This will help your lifts 💪 . #shoulderstability #scapularcontrol #scapularpullups #shoulderhealth #trainsmart #strengthcoach

Scapula Pull Up

The scapular pull-up is a great step toward restoring healthy strength in the back and shoulder muscles. For most of us, the scapular region is not mapped well enough by the nervous system, resulting in underutilization of the surrounding muscles and overcompensation from other parts of the body. Practicing scapular pull-ups builds the desired strength based on mobility and, in the process, helps the nervous system create a more precise neural map of the area. This improved brain-body connection enables better control of the scapula, leading to healthier movement patterns in the future. #scapula #medicalanimation #shoulderrehab

🪽 WHY YOU NEED TO START DOING SCAPULAR PULL UPS 🪽 Share this post 👍 👀 The scapula or shoulder blade is a flat triangle shaped bone located on our upper back behind our shoulders. There are different muscles anchored to the scapula and it connects the clavicle to the humerus. 🤔 The function of the scapula allows for full upper extremity movement including protraction, retraction, elevation, depression, upward rotation, and downward rotation. It's important to learn how to move your scapula! 💪 Scapular pull ups use a smaller range of motion than a regular pull up to activate your shoulders and back muscles. When performed properly, scapular pull ups lead to increased upper body strength. 🦾 To perform a scapular pull up, start in a dead hang position with your elbows slightly bent. Perform a reverse shrug to squeeze your shoulder blades together and slightly lift your body upwards. Hold at the top position before you lower back to the start position. Complete 2-3 sets of 5-10 reps. Follow @my3fit for more fitness tips 🧬 . . . . . . . . . . #my3fit #pullupprogression #pullup #pullups #scapularpullups #functionalfitness #functionaltraining #mobilitywork #scapularmobility #mobilitychallenge

Scapular dyskinesia, abnormal mobility and/or function of the scapula. The scapula is a key part of the upper bodys kinematic chain and is a vital component of shoulder movement and health. Normal scapular biomechanics can be altered either by inappropriate patterns of muscle activation (too slow or too fast) or inappropriate force of muscle contraction (too strong or too weak). Many muscles acting in different directions influence the scapula, and it is to be understood that the timing and force of muscle activity DICTATES IT’S MOVEMENT. It’s all about timing. And timing + activation will immensely dictate muscle development. With my patient Monique, we have been focusing on activating and strengthening her serratus anterior and rotator cuff to stabilize the back/shoulder and correct the timing of muscular activation to prevent her scapula from winging during facepulls. Even in as little as a month we were able to completely re-wire her motor programming for facepulls and make it a completely different and more efficient movement!! If you have ever been told, noticed or feel your scapular biomechanics are abnormal or looking to learn more and prevent shoulder injuries please click my physical therapy link in my bio and we can schedule a visit to assess your mechanics! • • • • • #scapula #scapulardyskinesia #scapularwinging #posteriordeltoid #reardelt #facepulls #facepull #movement #biomechanics #physicaltherapy #physicaltherapist #movementquality #rotatorcuff #serratusanterior #bodybuilding #themeccagym

Can you spot the difference? 👀 read below ⬇️ Weak ❌ —> Scapula remains engaged when you hang down Strong ✅ —> Scapula fully relaxed. Scapular activation momentum creates a more explosive and efficient pull up. If you want to pull more weight, learn how to do that 💪🏼 Start my hybrid-calisthenics program for real progress, link in bio 🔗 Equipment from @gornation #calisthenics #pullups #calisthenicstraining #calisthenicsworkout #tutorial

Shoulder pains with bar exercises? Grip strength not improving? Watch this video, save this post, then practice this move! ✨ Scapular Pull-up ✨ 🤗 ___ #pullup #gripstrength #scapularpull #scapularpullup #gymtips #underarmoursg #underarmour

One of the best exercises to build pull-up strength that not enough people are doing: inverted rows. They train your back, grip, and scapular control, the same muscles you need for pull-ups. Start with knees bent if you're building strength. Progress to legs straight as you get stronger. #pullups #backworkout #strengthtraining #gymworkout #workouttips

🔥 Face Pull: Traps or Rear Delts? It’s All About Elbows 💪@appyoucan Cable face pulls aren’t just a shoulder exercise — they’re a precision movement. Your elbow path and scapular control determine whether the load shifts toward the rear delts or the upper traps. • Elbows wide and level → more rear delt focus • Slight elevation with strong scapular squeeze → more upper trap activation Small adjustments. Big difference in muscle engagement. Train with intention — not just movement. Goal: Hypertrophy & Posture Balance 3–4 Sets 12–15 Reps Slow controlled tempo 1–2 second squeeze at contraction Per Week: 2–3 times per week (ideally on upper body or pull days) Rest: 45–60 seconds between sets Don’t just pull the rope. Pull with purpose. Save this and come back stronger. 🔥

Your shoulders move well and are healthy with your scapula moving well. #scapularmobility #upperbackpain #shouldermobility

Your first pull-up isn’t about strength alone—it’s about progression. Most people stay stuck because they skip the process. Build it step by step, earn each level, and the pull-up will come. Follow this roadmap: 1. Dead hang · 30–60 sec 2. Scapular pull-up · 3×10 3. Jack knife pull-up · 3×10 4. Banded pull-up · 3×10 (start with a thick band) 5. Isometric hold · 3×5 (hold for 5 sec) 6. Jumping eccentric pull-up · 3×5 (5 sec lowering) 7. Full pull-up (pronated grip) or chin-up (supinated grip) If you stall, don’t guess—regress smartly. Go back to banded work, reduce assistance gradually, and rebuild. Add these to speed things up: • Hammer curls • Lat pulldowns • Single-arm dumbbell rows Stay consistent, track your reps, and respect the basics. HAPPY LEARNING 🤍💙 #pullup #pullupprogression #trend #strengthtraining #tutorial