The point is to start pulling with the shoulder blades at home, when there is no bar and a pull-up is not there yet. A beginner needs a short path, not a hang on something that is not in the room.
Two or three days a week. One round. A minute between moves.
- Doorway row, feet close. 6 reps. The body stays nearly upright. Elbows back. The chin does not chase the door.
- The same row, one step farther. 6 reps. Only if the first version is already calm. The door must not shift.
- Shoulder-blade squeeze, lying face down. 8 reps. Arms by your sides. A long neck.
- Standing, a slow blade squeeze. 8 reps. This checks that you feel the back, not only the arms.
Neck or lower-back pain means stop. This week you do not add load, because there is no load. Add one clean rep, and only then a longer step.