Hang from a pull-up bar with a pronated grip and relax the shoulders to allow the shoulder blades to rise maximally. Keeping the arms relaxed and straight, pull the shoulder blades down to lift your body up as far as possible, then lower again under control. This can be repeated for reps, and/or the top position held for time.
 
Purpose
The scap pull-up strengthens the often weak muscles that depress the scapulae to improve shoulder health and stability.
 
Programming
This is a good preparatory exercise for use in a warm-up. 1-3 sets of 10-15 reps are appropriate, and a 10+ second hold at the end of the set can be added.
 
Variations
Slower tempos and pauses in the top can be used. Neutral and supinated grips can also be used.