Scapular Pull-Up Swing
The Scapular Pull-Up Swing is a compound exercise that mainly works the back and traps, with help from the core and quads. You'll need: pull up bar.
Required Equipment
Scapular Pull-Up Swing Muscles Worked
Primary
Lats (latissimus dorsi); Lower Traps (trapezius, lower fibers)
Secondary
Abdominals (rectus abdominis); Rhomboids (Shoulder Blade) (rhomboids, major & minor); Quads (quadriceps femoris)
How to do the Scapular Pull-Up Swing
Hang from a pull-up bar with an overhand grip and your arms fully extended.
Raise and straighten your legs out in front of you so your body forms an L-shape.
Keep your arms straight and pull your shoulder blades down and back to lift your chest slightly toward the bar.
Hold the depressed scapula position for a moment while maintaining your L-sit.
Slowly control your return to the starting dead hang and lower your legs if needed.
Scapular Pull-Up Swing FAQs
What muscles does the Scapular Pull-Up Swing work?
The Scapular Pull-Up Swing mainly works the back and traps, with help from the core and quads. The main muscles are the latissimus dorsi and trapezius.
What equipment do you need for the Scapular Pull-Up Swing?
Pull up bar.
Is the Scapular Pull-Up Swing a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Scapular Pull-Up Swing go on?
It belongs on pull day in a push/pull/legs routine.
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