Ring Scapula Pull-up
How to do Ring Scapula Pull-up?
The ring scapula pull-up is a foundational scapular activation and strength-building exercise that targets the upper back, shoulder stabilizers, and core. Unlike traditional pull-ups, this movement focuses solely on scapular retraction and depression, helping to improve pulling mechanics, posture, and shoulder health. It is an essential exercise for those working on ring pull-ups, muscle-ups, and front levers, as it strengthens the mind-muscle connection in the upper back.
Steps to Perform a Proper Ring Scapula Pull-Up
1. Set Up the Rings
• Adjust the rings to a height where you can hang with arms fully extended without touching the ground.
• Ensure they are securely fastened to a sturdy anchor point.
2. Grip the Rings in a Neutral Position
• Hold the rings with palms facing each other (neutral grip).
• Keep a firm grip but avoid excessive wrist tension.
3. Engage Your Core and Lats
• Tighten your core and glutes to maintain a stable body position.
• Avoid excessive swinging by keeping your legs straight and together.
4. Initiate the Movement with Your Shoulder Blades
• Without bending your arms, pull your shoulder blades down and back (scapular retraction and depression).
• Your body should move slightly upward, but your elbows should remain locked.
5. Pause at the Top
• Hold the contraction for 1-2 seconds, feeling the squeeze in your rhomboids, traps, and lats.
6. Lower with Control
• Slowly release the tension in your scapula, returning to a full dead hang.
• Ensure your shoulders fully relax before starting the next rep.
Benefits of the Ring Scapula Pull-Up
✅ Builds Shoulder Stability – Strengthens scapular control, reducing risk of injuries.
✅ Improves Pull-Up Strength – Helps activate lats and upper back, making pull-ups more effective.
✅ Develops Grip Strength – Rings require better wrist and forearm endurance.
✅ Enhances Posture – Improves scapular positioning for better posture and movement mechanics.
✅ Essential for Muscle-Ups & Levers – Strengthens pulling mechanics for muscle-ups, front levers, and back levers.
Common Mistakes to Avoid
🚫 Bending the Arms – Keep elbows fully extended to isolate scapular movement.
🚫 Not Using a Full Range of Motion – Ensure full depression and retraction before resetting.
🚫 Shrugging Instead of Depressing – Avoid lifting the shoulders toward your ears.
🚫 Using Momentum – Movement should be slow and controlled, not jerky.
🚫 Holding Breath – Breath steadily to maintain proper control.
Tips for the proper execution of Ring Scapula Pull-up
Keep Arms Straight – Do not bend your elbows; the movement should come only from the scapula.
Engage Your Core – Helps prevent excessive body movement or swinging.
Control the Descent – Avoid dropping too fast; lower with control.
Breathe Properly – Inhale while lowering, exhale while pulling your scapula together.
Use a Full Range of Motion – Ensure you fully depress and retract your scapula.
Muscles worked when doing Ring Scapula Pull-up
Primary Muscles
•Trapezius (Upper and Middle Fibers) – Assists in pulling the scapula upward and backward.
•Rhomboids – Pulls the shoulder blades together for scapular retraction.
•Latissimus Dorsi (Lats) – Engaged in scapular depression.
Secondary Muscles
•Serratus Anterior – Helps stabilize the scapula during depression.
•Forearms & Grip Strength – Maintains control over the rings.
• Core (Rectus Abdominis, Transverse Abdominis, Obliques) – Engaged to prevent unnecessary swinging.
Primary Muscle(s):
Rhomboid
Trapezius
Secondary Muscle(s):
Equipment needed for Ring Scapula Pull-up
Adjust the difficulty of Ring Scapula Pull-up
How to make Ring Scapula Pull-up harder?
How to make Ring Scapula Pull-up easier?
How to make Ring Scapula Pull-up harder?
To make Ring Scapula Pull-up harder:
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Increase Hold Time at the Top • Hold the scapular contraction for 5+ seconds per rep to build endurance.
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Perform Slow Negatives • Lower as slowly as possible (3-5 seconds) to increase time under tension.
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Add Weight • Wear a weighted vest or hold a dumbbell between your feet for resistance.
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Perform One-Arm Scapula Pull-Ups • Train each arm independently by gripping only one ring.
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Combine with Full Pull-Ups • Start with a scapula pull-up, then transition into a full ring pull-up to enhance control.
How to make Ring Scapula Pull-up easier?
To make Ring Scapula Pull-up easier:
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Use a Lower Ring Height • Perform the exercise with your feet lightly touching the ground for support.
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Bend Your Knees for Assistance • Keep your feet behind you to help maintain control.
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Perform on a Stable Bar First • If rings feel too unstable, start with bar scapula pull-ups before transitioning to rings.
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Use a Resistance Band for Support • Loop a band around the rings and place a foot inside to reduce body weight.
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Focus on Partial Reps • Work within a smaller range of motion before progressing to full retraction.
