Tall guys, the scapular pull-up targets the muscles responsible for retracting and depressing the shoulder blades, laying the groundwork for you to rep out a bodyweight pull-up in time.
In this article, I’ll dive into the benefits of scapular pull-ups and provide a step-by-step guide tailored specifically for us tall guys.
Us the scapular pull-up as a tool to strengthen the exact muscles needed to perform a body weight pull-up in time. This exercise can also be used as a routine warmup on any upper-body day.
Table of Contents
Understanding The Challenge Of Pull-Ups For Tall Guys
Pull-ups can be particularly challenging for tall guys due to our longer limbs, often making it difficult to engage the necessary muscles effectively. Scapular pull-ups provide a controlled and focused movement that helps us strengthen the muscles responsible for initiating the pull-up motion.
- Best exercise to do after: Banded Pull-Up
- Best Bicep Exercises For Tall Guys
Scapular Pull-Up Advantages For Tall Guys
Scapular pull-ups specifically target the muscles responsible for scapular retraction and depression, including the rhomboids and lower traps.
Engaging in scapular pull-ups helps improve shoulder stability, a crucial element for executing pull-ups with proper form.
Isolation of key muscles
This exercise isolates the muscles without the full range of motion required for a regular pull-up, making it accessible for those still building strength.
Foundation for advanced movements
Scapular pull-ups lay the foundation for more advanced upper body movements by strengthening the scapular muscles.
Scapular Pull-Up Disadvantages For Tall Guys
Other than being tough (but hey, its the gym, easy doesn’t give you success) there are no disadvantages to scapular pull-ups that could harm you more than a short person.
Tools You'll Need
- A pull-up bar
How To Do A Scapular Pull-Up For Tall Guys
1. Grip placement
- Start by choosing an overhand grip on the pull-up bar with your hands slightly wider than shoulder-width apart.
- Ensure your palms are facing away from you.
2. Hanging position
- Hang from the pull-up bar with your arms fully extended, keeping your shoulders relaxed.
- Tuck your feet up towards your butt if they are touching the floor.
- Or you can scissor your feet which will also engage more abs.
3. Engage your core
- Tighten your core muscles to create a stable base.
- This engagement will help control your body movement throughout the exercise.
4. Scapular retraction
- Initiate the movement by retracting your shoulder blades, pulling them together behind you.
- Focus on squeezing your shoulder blades down and back.
5. Controlled descent
- After achieving scapular retraction, lower your body back down in a controlled manner.
- Keep your arms fully extended and maintain tension in your scapular muscles.
6. Full range of motion
- Repeat the scapular retraction movement for a set number of repetitions.
- Aim for 10-15 controlled repetitions to effectively engage the targeted muscles.