PlanWorkouts

Exercise 0688 · REF uTBt1HV

Scapular Pull-Up exercise animation

Scapular Pull-Up

Category
Back
Equipment
Body Weight
Target
Traps

The scapular pull-up trims the pull-up down to just the first few inches — no elbow bend, just the shoulder blades depressing to lift the body slightly off a dead hang. It's a strength and control drill more than a mass builder, usually programmed for lifters who can't yet do a full pull-up or who need better scapular control before adding load. Rushing it defeats the purpose; the pause at the bottom is where it works.

How to Do the Scapular Pull-Up

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

Muscles Worked

The Scapular Pull-Up primarily targets the Traps, with Biceps as the primary synergist muscle group, along with the Rhomboids, Rear Deltoids.

More Back Exercises

Alternate Lateral Pulldown Alternate Lateral Pulldown Cable · Lats Archer Pull Up Archer Pull Up Body Weight · Lats Assisted Parallel Close Grip Pull-Up Assisted Parallel Close Grip Pull-Up Leverage Machine · Lats Assisted Pull-Up Assisted Pull-Up Leverage Machine · Lats Assisted Standing Chin-Up Assisted Standing Chin-Up Leverage Machine · Lats Assisted Standing Pull-Up Assisted Standing Pull-Up Leverage Machine · Lats

More Traps Exercises

Band Shrug Band Shrug Band · Traps Barbell Shrug Barbell Shrug Barbell · Traps Cable Shrug Cable Shrug Cable · Traps Dumbbell Decline Shrug Dumbbell Decline Shrug Dumbbell · Traps Dumbbell Decline Shrug V. 2 Dumbbell Decline Shrug V. 2 Dumbbell · Traps Dumbbell Incline Shrug Dumbbell Incline Shrug Dumbbell · Traps

Equipment Alternatives

Don't have body weight? These target the same traps with different equipment.

Band Shrug Band Shrug Band · Traps Barbell Shrug Barbell Shrug Barbell · Traps Cable Shrug Cable Shrug Cable · Traps Dumbbell Decline Shrug Dumbbell Decline Shrug Dumbbell · Traps

FAQ

What muscles does the Scapular Pull-Up work?
The Scapular Pull-Up primarily targets the traps, with the biceps and rhomboids, rear deltoids assisting.
What equipment do I need for the Scapular Pull-Up?
The Scapular Pull-Up is done with no equipment — just body weight.
What's a good alternative to the Scapular Pull-Up?
If you don't have access to the space or setup it needs, the Band Shrug targets the same traps using band instead.