Pull-ups are an essential bodyweight exercise for the upper body in which you pull yourself up in the vertical axis to the pull-up bar. In scapula pull-ups, the arms remain extended and only the shoulder blades are pulled up and down. It mainly trains the trapezius and rhomboid muscles. This exercise trains you to keep your shoulder blades fixed.
Stand under the pull-up bar and grasp the bar with an overhand grip (palms facing away from you) slightly wider than shoulder width.
2
Hang from the bar and let yourself hang down completely so that your shoulders are pulled up slightly and your back is stretched.
3
Only pull yourself up using your back muscles until your shoulder blades are pulled down as far as possible. Your arms remain outstretched. Then lean back slightly by pushing your legs forward. Hold this position briefly. Exhale as you do so.
4
Return your legs and lower yourself down until you are back in the lowest position and your back is stretched again. Breathe in as you do this.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Keep your arms stretched and relaxed throughout the exercise. Only work your back muscles. The exercise only consists of pulling the shoulder blades up and down. It is important to maintain good form throughout the exercise. Keep your back straight and, if necessary, move your legs slightly forward to avoid a hollow back.
TIP: Feel free to work with additional weight. (rucksack, weight vest, etc.)
Muscle groups
Primary
Back (upper - trapezius)
Secondary
—
Tertiary
—
Equipment
Pull-up bar
Dein Fokus zählt. Deine Privatsphäre auch.
Wir nutzen Cookies, um dein GYMKY-Erlebnis zu verbessern. Wähle aus, welche Cookies du zulassen möchtest.
