Body

muscle

Where it runs

From the spine at the base of the neck and upper back across to the top of the shoulder blade.

What it does

Draws the shoulder blades back towards the spine.

In a pull-up

Holds the shoulder blades steady against the ribs as the elbows come down and back.

Drills that work it

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.

• Rhomboids
• Infraspinatus
• Lower trapezius
• Deltoid
• Teres minor
• Supraspinatus
• Latissimus dorsi
• Serratus anterior

Questions about this

• Scapular pull-up vs active hang: what is the difference?

Test your recall: the free shoulder anatomy quiz asks about the middle trapezius →

Print it: the free pull-up muscles diagram labels the middle trapezius →

General anatomy, simplified. It describes a structure, not anybody's shoulder, and cannot say what is wrong with yours.