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Exercise

Scapular Pull-Up

Also known as: scapular pull ups, scap pulls, scapular pulls, scap pull up

Scapular Pull-Up — position 1

Scapular Pull-Up — position 2

Scapular Pull-Up is a isolation exercise for the traps. Main target: lower traps. Also works: lower lats and middle back. No equipment needed — just your bodyweight.

EquipmentBodyweight

TypeIsolation

MovementPull

CategoryStrength

Muscles worked

Muscles worked in the Scapular Pull-Up: primary in bright, secondary in light

Primary

Secondary

Lower lats Middle back

How to do it

Take a pronated grip on a pull-up bar.
From a hanging position, raise yourself a few inches without using your arms. Do this by depressing your shoulder girdle in a reverse shrugging motion.
Pause at the completion of the movement, and then slowly return to the starting position before performing more repetitions.

Used in these programs

Pull-Up Progression: From Zero to Your First Pull-Up

Three times a week: scapular pull-ups, band-assisted pull-ups, inverted rows and max attempts — your first clean reps in 6–8 weeks.

Beginner · 3 times a week · Home

Similar exercises

Upper latsLower lats

Lower latsUpper latsBiceps short head

Bodyweight Mid Row

Chair Lower Back Stretch

Gironda Sternum Chins

Alternatives with other equipment

Incline Dumbbell Shrug

Calf-Machine Shoulder Shrug

Smith Machine Behind the Back Shrug

Hyperextensions (Back Extensions)

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