Wall slide
Forearms on a wall, slide them up as far as is comfortable while keeping the shoulders down.
3 × 8–10
Serratus anterior
muscle
Where it runs
From the outer surface of the upper eight or nine ribs, wrapping round under the shoulder blade to its inner edge.
What it does
Holds the shoulder blade flat against the ribcage and rotates it upwards as the arm rises.
In a pull-up
Keeps the shoulder blade on the ribs while hanging, so the load goes through muscle rather than hanging on the joint.
Drills that work it
Scapular push-up
In a push-up position with straight arms, let the chest sink between the shoulder blades, then push the floor away.
3 × 10–12
Active hang
From a relaxed hang, draw the shoulders down away from the ears and hold, arms still straight.
3 × 10–20 s
Scapular pull-up
Repeat the active hang as reps: shoulders down, pause, back up to a relaxed hang.
3 × 5–10
In the programs
- Phase 1 — Set the shoulder blades — Shoulder: kipping works, strict pull-ups do not
- Phase 2 — Own the top and the way down — Shoulder: kipping works, strict pull-ups do not
- Phase 3 — Strict again — Shoulder: kipping works, strict pull-ups do not
Works alongside
Other structures the same drills work.
- Lower trapezius
- Pectoralis minor
- Rhomboids
- Latissimus dorsi
- Upper trapezius
- Supraspinatus
- Forearm and finger flexors
- Middle trapezius
Questions about this
- Why can I do kipping pull-ups but not a strict pull-up?
- Why does my shoulder hurt at the start of a pull-up, from a dead hang?
- What muscles start a pull-up?
- Scapular pull-up vs active hang: what is the difference?
- How do I get a strict pull-up back after shoulder pain?
- Should I keep kipping while my shoulder is sore?
Test your recall: the free shoulder anatomy quiz asks about the serratus anterior →
Print it: the free pull-up muscles diagram labels the serratus anterior →
General anatomy, simplified. It describes a structure, not anybody's shoulder, and cannot say what is wrong with yours.