Active hang
From a relaxed hang, draw the shoulders down away from the ears and hold, arms still straight.
3 × 10–20 s
Lower trapezius
muscle
Where it runs
From the spine of the mid back up and out to the inner end of the ridge on the shoulder blade.
What it does
Pulls the shoulder blade down and helps rotate it so the socket faces up.
In a pull-up
One of the first muscles to work in a strict pull-up: it helps draw the shoulder blades down from a hang before the elbows bend.
Drills that work it
Scapular pull-up
Repeat the active hang as reps: shoulders down, pause, back up to a relaxed hang.
3 × 5–10
Prone Y raise
Lying face down, thumbs up, lift straight arms in a Y shape.
3 × 8–12
Wall slide
Forearms on a wall, slide them up as far as is comfortable while keeping the shoulders down.
3 × 8–10
Band-assisted pull-up
A strict pull-up with a band looped under a knee or foot to take some weight.
3 × 3–6
Strict pull-up
From a still, straight-arm hang, pull until the chin is over the bar, with no swing.
3 × 1–3
Top hold
Jump or step to the top of a pull-up and hold there, elbows bent.
3 × 5–15 s
Lowering from the top
Start at the top of a pull-up and lower yourself as slowly as you can to straight arms.
3 × 3–5
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.
- Latissimus dorsi
- Rhomboids
- Teres major
- Brachialis
- Biceps
- Serratus anterior
- Forearm and finger flexors
- Middle trapezius
- Supraspinatus
- Pectoralis minor
- Infraspinatus
- Upper trapezius
- Pectoralis major
- Subscapularis
- Triceps, long head
- Latissimus and teres major tendons
- Long head of biceps tendon
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?
- Are band-assisted pull-ups or lowerings better for getting back to a strict pull-up?
- How long should I hang from a bar for shoulder rehab?
Test your recall: the free shoulder anatomy quiz asks about the lower trapezius →
Print it: the free pull-up muscles diagram labels the lower trapezius →
General anatomy, simplified. It describes a structure, not anybody's shoulder, and cannot say what is wrong with yours.