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Movement · Back

Scapular Pull-Up

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

TargetTraps
Equipmentbody weight
Body partBack

Technique

How to Perform

  1. 1

    Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended.

  2. 2

    Retract your shoulder blades by pulling them down and back.

  3. 3

    Engage your back muscles and pull your body up towards the bar, focusing on squeezing your shoulder blades together.

  4. 4

    Pause for a moment at the top of the movement, then slowly lower your body back down to the starting position.

  5. 5

    Repeat for the desired number of repetitions.

Muscles worked

Target and supporting

Target

Traps

Secondary

BicepsRhomboidsRear Deltoids

Training plans

Found in these plans

No current ScoreDive plan references this exercise.

Move within a comfortable range and use qualified coaching when learning unfamiliar exercises or using equipment. This educational content is not medical advice.