Scapular Pull-Up
Strengthen your upper back and improve pull-up form! Scapular Pull-Ups build a solid foundation for upper body strength.
The Scapular Pull-Up mainly works the traps and back, with help from the shoulders. You'll need: pull up bar.
Required Equipment
Scapular Pull-Up Muscles Worked
Primary
Mid Traps (trapezius, middle fibers); Rhomboids (Shoulder Blade) (rhomboids, major & minor)
Secondary
Lats (latissimus dorsi); Rear Shoulder (Delts) (posterior deltoid)
Scapular Pull-Up Variations and Alternatives
How to do the Scapular Pull-Up
Grab the pull-up bar with an overhand grip slightly wider than shoulder-width and hang fully with straight arms.
Engage your upper back by pulling your shoulder blades down and back away from your ears.
Lift your chest slightly toward the bar without bending your elbows to initiate the movement.
Hold the depressed shoulder blade position for a brief moment at the top.
Slowly release your shoulder blades back up to return to a full dead hang in a controlled manner.
Scapular Pull-Up FAQs
What muscles does the Scapular Pull-Up work?
The Scapular Pull-Up mainly works the traps and back, with help from the shoulders. The main muscles are the trapezius and rhomboids.
What equipment do you need for the Scapular Pull-Up?
Pull up bar.
What workout day should the Scapular Pull-Up go on?
It belongs on pull day in a push/pull/legs routine.
What are some Scapular Pull-Up variations and alternatives?
Similar exercises include the Bent-Over Back Scapular Extension Adduction, Bodyweight Standing Scapula Row, Chest & Back Pull and Scapular Push-Up Plank.
Training calculators
Work out the numbers behind your training before your next session.