If you are just starting out and scapula pull-ups are too challenging here are 3 methods to make it easier.

Find a low bar around chest height and perform the scapula pullups while your feet are on the ground.

Find a partner to hold one of your knees while you perform the movement.

Alternatively, if you have access to a machine use it for assitance instead.  

Wrap a low to medium strength resistance band to the bar.

Then grab onto the bar with your hands and place your foot or knee onto the loop.

Perform the movement as you would have without the band.

Scapula Pull-ups are relatively easy to perform than regular pull-ups, and the 10-15 rep range that we recommend may not be enough.

Here are 3 methods to make the movement more challenging!

The Scapula pullups involved scapula depression and scapula retraction. Although they are usually performed simeautaneously, they can be performed in isolation with a short pause between each movement.

Pausing will ensure you are not using momentum to perform either scapula movements.Pause between scapula depression and scapula retraction.

1) Start with Deadhang

2) Depress Scapula first,

3) Pause

4) Then retract scapula

5) Pause

6) Back to Deadhang

If bodyweight is too easy, try adding weight with a dip belt or a weight vest.

If you don't have weights, another option is to work on one scapula at a time, however this will mean you will have to lift double the amount.

If that is to much you can consider performing assisted one arm scapula pullups. Swing a strap, rope or a towel around the bar and hold it with your assisting hand. Use the assistance as much as needed.

Remy started calisthenics in 2014 and has mastered advanced movements such as the one arm pull-up, front-lever, one arm muscle-up and more.