scapular pull-up
scapular pull-up — highlighted muscle: traps

Muscles worked

traps, biceps, rhomboids, rear deltoids

Sign in to saveWatch a demonstration

© Gym visual — https://gymvisual.com/

scapular pull-up

Body part
back
Equipment
body weight
Target muscle
traps
Muscle group
biceps

Secondary muscles

bicepsrhomboidsrear deltoids

How to perform it

  1. 1

    Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended.

  2. 2

    Retract your shoulder blades by pulling them down and back.

  3. 3

    Engage your back muscles and pull your body up towards the bar, focusing on squeezing your shoulder blades together.

  4. 4

    Pause for a moment at the top of the movement, then slowly lower your body back down to the starting position.

  5. 5

    Repeat for the desired number of repetitions.

Similar exercises