Scapular Pull-Up Movement Prep
scapular pull-up warm-up
2 unhurried rounds
6-8 controlled Scapular Pull-Up reps
6 controlled Pull Up reps
Start the workout feeling prepared, not tired
Gymnastics
Scapular Pull-Up — Simple Warm-Up Guide
BB
By Borja Bes — CrossFit Athlete & Hyrox Finisher
The scapular pull-up teaches the first shoulder-blade action of a pull-up while the elbows remain straight. It prepares active hanging and shoulder control before pull-ups, toes-to-bar, and muscle-ups. Use it to raise temperature, rehearse clean positions, and prepare the joints without creating fatigue before the main workout.
Quick answer
The scapular pull-up teaches the first shoulder-blade action of a pull-up while the elbows remain straight. Use Scapular Pull-Up before training at an easy, controlled pace; finish feeling warmer or moving more freely, never fatigued.
Curated demonstration
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Scapular Pull-Ups | CrossFit Invictus
CrossFit Invictus · reviewed 2026-08-06
Muscles Worked
LatsLower trapeziusShoulder stabilizersGrip
Equipment
Pull-up bar
Best For, Avoid If, and Scaling
| Best for | Using Scapular Pull-Up to prepare lats and lower trapezius before sessions that include Pull Up, without spending energy needed for the main work. |
|---|---|
| Avoid if | Avoid or scale Scapular Pull-Up if pain changes the movement or the intended position cannot be controlled. Correct this common fault before adding volume: bending the elbows and turning the drill into a small pull-up. |
| Scaling | Keep the feet on a box and unload part of the bodyweight. |
How to Do the Scapular Pull-Up
1
Hang from the bar with a comfortable overhand grip.
2
Keep the elbows completely straight.
3
Pull the shoulder blades down to lift the body slightly.
4
Pause in the active hang, then return slowly to a relaxed hang.
Common Mistakes
✕
Bending the elbows and turning the drill into a small pull-up.
✕
Dropping quickly into the bottom position.
Coaching Tips
✓
Think long neck and shoulders away from ears.
✓
Use a box under the feet to reduce bodyweight.
Scaling Options
Easier / Beginner
Keep the feet on a box and unload part of the bodyweight.
Harder / Advanced
Add a longer pause in the active hang, not extra swing.
Warm-Up Examples
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Scapular Pull-Up Readiness Flow
pre-workout scapular pull-up
Every 90 sec x 4 rounds
30 sec easy cardio
6-8 controlled Scapular Pull-Up reps
Use the remaining time to breathe and reset
Frequently Asked Questions
How should Scapular Pull-Up feel?
During Scapular Pull-Up, you should feel warmer and move more freely, but not tired. Keep the range controlled and reduce it if you feel pinching or sharp pain.
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Useful next steps
Related Exercises
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