Exercises / Back / Scapular Pull-Up

Scapular Pull-Up

Scapular Pull-Up: step-by-step technique, the muscles it works and a demo clip. Equipment: body only. Level: beginner.

Video and illustrations: Gym visual, licensed to AIron.Coach.
  • Equipmentbody only
  • Levelbeginner
  • Forcepull
  • Typeisolation
  • Body partback
Primary muscles
traps, biceps
Secondary muscles
rhomboids, rear deltoids
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How to do it

  1. Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended.
  2. Retract your shoulder blades by pulling them down and back.
  3. Engage your back muscles and pull your body up towards the bar, focusing on squeezing your shoulder blades together.
  4. Pause for a moment at the top of the movement, then slowly lower your body back down to the starting position.
  5. Repeat for the desired number of repetitions.

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