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Exercise LibraryScapular Pull-Up

Vertical Pull

Scapular Pull-Up

A practical movement guide for every Mission SOP that uses this exercise. Sets, reps, load, tempo, and purpose remain specific to each mission and phase.

Movement guide available

Anatomy map

Muscles involved

  • Primary musclesOrange · None
  • Secondary musclesGraphite gray · None

Anatomy pending review

The movement remains available for planning and tracking while its ShaOS anatomy illustration is reviewed.

PrimaryLower trapsLats
SecondaryMuscles between the shoulder bladesForearmsGripCore

No anatomy image is published until the ShaOS model has been reviewed.

Description

A straight-arm pull-up preparation drill that trains controlled shoulder-blade depression before elbow bending is added.

Setup & Execution

  1. Take a secure overhand grip and begin in a controlled two-arm hang with straight elbows.
  2. Without bending the elbows, draw the shoulder blades down to lift the body a small distance.
  3. Pause briefly with the neck long and trunk quiet.
  4. Return slowly to the controlled hang, then step down before grip quality changes.

Coaching Cues

  • Keep your arms long.
  • Slide shoulder blades toward back pockets.
  • Expect a small, controlled range.

Common Mistakes

  • Turning the drill into a partial pull-up.
  • Shrugging rapidly between positions.
  • Swinging the legs to create movement.

Movement media

See the movement

Demonstration planned

No reviewed footage published yet

The written setup, cues, and alternatives remain the current technique reference while the tutorial is produced.

30–60 second tutorialplanned
Setup angleplanned
Side angleplanned
Key cue overlayplanned
Captionsplanned
Transcriptplanned

Accessible movement summary

Take a secure overhand grip and begin in a controlled two-arm hang with straight elbows. Without bending the elbows, draw the shoulder blades down to lift the body a small distance. Pause briefly with the neck long and trunk quiet. Return slowly to the controlled hang, then step down before grip quality changes.

Key cue: Keep your arms long.

The production indicators above are roadmap states, not claims that multi-angle footage, overlays, captions, or a narrated transcript are already available.

Adapt the movement

Regressions & alternatives

Preserve the movement pattern while matching current capacity, available equipment, and the mission environment.

Regression

Foot-assisted scapular pull-up with straight arms

Progression

Eccentric pull-up

Home gym

Scapular pull-up from a correctly installed doorway bar

Commercial gym

Scapular pull-up on an assisted pull-up station

Used in

Linked Mission SOPs