Scapular Pull-up (Dead Hang)
The Scapular Pull-up is an isolation exercise performed from a dead hang that targets the upper back muscles without bending the arms. It builds essential shoulder stability and scapular control, serving as a critical foundation for mastering full pull-ups.
Since this movement relies heavily on grip endurance and small stabilizer muscles, the AI analyzes your RPE and duration data to prevent grip failure from overshadowing scapular engagement. By correlating your performance with recovery data from heavy pulling days or HRV trends, the app can adjust volume or suggest regressions like lat pulldowns if your central nervous system or grip is fatigued. Over time, it learns your specific strength endurance threshold to ensure you build stability without overstraining the shoulder joint.
Form Cues
- Hang with your arms fully extended and core braced.
- Initiate the movement by drawing your shoulder blades down and back.
- Pause at the top of the movement to maximize contraction.
- Keep your elbows locked out straight throughout the entire rep.
- Control the descent slowly to the starting dead hang position.
- Don't bend your elbows to pull your body upward.
- Don't swing your legs or use momentum to create lift.
- Don't crane your neck forward or look straight up.
- Don't shrug your shoulders up toward your ears at the top.
- Don't let your lower back hyperextend or arch excessively.
Common Mistakes
- Bending the elbows excessively
- Using momentum or swinging legs
- Insufficient range of motion
- Relaxing the core completely
- Holding breath during exertion
Muscles Worked
This exercise primarily isolates the lower trapezius and rhomboids, the muscles responsible for proper shoulder blade depression and retraction. It also engages the latissimus dorsi to initiate the movement and heavily recruits the forearm muscles to maintain a strong dead hang position.
Primary
Secondary
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