Movement Practice WOD
exercise wod
AMRAP 12
8 controlled reps
10 bodyweight reps
200m easy run or 60 sec cardio
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
Scapular Pull-Up is best used when the workout goal matches its main demand: gymnastics capacity, clean mechanics, and scalable intensity.
Muscles Worked
LatsLower trapeziusShoulder stabilizersGrip
Equipment
Pull-up bar
Best For, Avoid If, and Scaling
| Best for | Gymnastics WODs, skill practice, and athletes who can keep scapular pull-up mechanics consistent under fatigue. |
|---|---|
| Avoid if | Pain changes your movement pattern, fatigue makes reps sloppy, or the workout asks for a standard you cannot repeat safely. |
| 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.
Related WODs
Use Scapular Pull-Up in a Real Workout
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Technique + Conditioning
scaled workout
4 rounds for quality
10 technique reps
30 sec core hold
12 low-skill conditioning reps
Frequently Asked Questions
How should Scapular Pull-Up feel?
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.
Build It Into a Workout
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