Scapular Pull Down
The Scapular Pull Down mainly works the traps and back. No equipment needed: it uses just your bodyweight.
Optional Equipment
Scapular Pull Down Muscles Worked
Primary
Lower Traps (trapezius, lower fibers); Mid Traps (trapezius, middle fibers); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
How to do the Scapular Pull Down
Setup
Kneel on a yoga mat with knees hip-width apart and your torso upright.
Engage your core to maintain a neutral spine.
Movement
Start with your arms in a 'goal post' position, with elbows bent at 90 degrees and shoulders in line with your elbows.
Inhale and prepare.
Exhale as you focus on pulling your shoulder blades together and down your back. Think about tucking your shoulder blades into your back pockets.
Simultaneously reach your arms fully overhead, maintaining a wide, V-shape angle, while keeping your shoulders dropped away from your ears.
Inhale and return to the starting 'goal post' position, maintaining tension between your shoulder blades throughout the movement.
Focus
Keep the movement controlled and focus on the activation of the muscles between and below the shoulder blades rather than simply moving the arms.
Scapular Pull Down FAQs
What muscles does the Scapular Pull Down work?
The Scapular Pull Down mainly works the traps and back. The main muscles are the trapezius and rhomboids.
What equipment do you need for the Scapular Pull Down?
None. The Scapular Pull Down is a bodyweight exercise, so you can do it anywhere.
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