Master the shrug at the bottom before you ever pull.
All the movement comes from your shoulder blades, not your elbows. Arms stay locked.
Scapular pull-ups isolate the very first inch of a pull-up: from a dead hang, your back muscles pull the shoulder blades down and back, lifting your whole body without the elbows ever bending. It teaches your lats to fire before your arms take over and builds the shoulder blade control that makes heavy hangs and pull-ups feel solid. If your pull-ups start with a shrug and a swing, this is the fix.
Yes, they build the starting strength most beginners are missing. Owning that first pull from the shoulder blades means you begin each pull-up from a strong, packed position instead of a dead, saggy hang.
The range is tiny, a few centimetres at most, so do not hunt for a burn. Focus on the feeling of your shoulder blades sliding down and together while your body lifts slightly, and pause at the top of each rep.
You are turning it into a mini pull-up. Lock your arms straight, think about pushing the bar away with long arms, and let the entire movement come from the shoulder blades.
