Elbows bend — becomes a partial pull-up
Biceps assist; scapular depressors never get isolated.
Overactive muscles
Biceps brachiiUpper trapezius
Corrective work
Foam RollLats↗StretchLat stretch (kneeling overhead)↗Pull · Upper Body
Scapular Pull-Up
Coaching cues
- Dead hang; arms locked throughout — no elbow bend
- Depress and retract the scapulae — body rises slightly
- Hold 2 seconds at the top of the scapular range
- Release slowly to a full dead hang; repeat
Common faults 2
Shoulders shrug instead of depress
Upper traps elevate when the goal is lower trap and serratus depression.
Overactive muscles
Upper trapeziusLevator scapulae
Corrective work
Foam RollUpper traps↗StretchLevator scapulae stretch↗