How to Do Scapular Pull-Up
Step-by-step instructions, muscles worked and workouts that use the scapular pull-up.
| Main muscles | Traps |
| Also works | Lats, Upper & Mid Back |
| Equipment | Body Only |
| Level | Beginner |
| Type | Strength |
How to do it
- Take a pronated grip on a pull-up bar.
- From a hanging position, raise yourself a few inches without using your arms. Do this by depressing your shoulder girdle in a reverse shrugging motion.
- Pause at the completion of the movement, and then slowly return to the starting position before performing more repetitions.
Form tips
- Start light and own the movement before adding weight.
- Control the lowering phase — don't drop into it.
- Keep breathing; exhale on the hardest part.
- Stop if you feel sharp pain (different from muscle burn).
Workouts with this exercise
Bodyweight Back Workout for Beginners5 exercises · about 31 min · BodyweightDumbbell Back Workout for Beginners5 exercises · about 31 min · DumbbellDumbbell Back Workout for Intermediate6 exercises · about 47 min · DumbbellResistance Band Back Workout for Beginners5 exercises · about 31 min · Resistance Band
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Gear for this exercise
Exercise matGrip and comfort for floor work, core and stretching.See it on Amazon →
Doorway pull-up barThe cheapest way to train your back and biceps at home.See it on Amazon →New fat-loss tips every day. Follow danfitnz everywhere: