Scapular Pull Up

Scapular Pull Up


This exercise involves hanging from a bar with straight arms and pulling the shoulder blades down and back, engaging the muscles of the upper back. The goal is to strengthen the muscles responsible for scapular movement and improve overall upper body strength and stability.

Muscle Group

Equipment Required

Scapular Pull Up Instructions

  1. Hang from a pull-up bar with your arms fully extended and your palms facing away from your body.
  2. Retract your shoulder blades by pulling them down and back towards your spine.
  3. While keeping your shoulder blades retracted, pull your body up towards the bar by bending your elbows and bringing your chest towards the bar.
  4. Pause at the top of the movement, then slowly lower your body back down to the starting position with your arms fully extended.
  5. Repeat for the desired number of repetitions.

Scapular Pull Up Form & Visual

Scapular Pull Up

Scapular Pull Up Benefits

  • Strengthens the muscles in the upper back, shoulders, and arms
  • Improves posture by promoting proper alignment of the shoulders and spine
  • Increases shoulder stability and mobility
  • Prevents and reduces the risk of shoulder injuries
  • Can be used as a warm-up exercise for upper body workouts
  • Can be modified for different fitness levels and goals

Scapular Pull Up Muscles Worked

  • Rhomboids
  • Trapezius
  • Latissimus dorsi
  • Biceps brachii

Scapular Pull Up Variations & Alternatives

  • Assisted Scapular Pull Up
  • Weighted Scapular Pull Up
  • Slow Eccentric Scapular Pull Up
  • Scapular Pull Up Hold
  • Wide Grip Scapular Pull Up
  • Close Grip Scapular Pull Up
  • Neutral Grip Scapular Pull Up
  • Alternating Scapular Pull Up
  • One Arm Scapular Pull Up