Scapular Pull-Up
Teaches shoulder blade control for pull-ups
BackBeginnerStrengthPull
At a glance
| Muscles worked | Primary: Lower traps, lats. Secondary: Shoulder stabilizers |
|---|---|
| Muscle group | Back |
| Difficulty | Beginner |
| Type | Strength · Pull |
| Sets & reps | 3 sets × 8-12 reps |
| Estimated calories burned | ~20 kcal |
How to do it
- Step 1: Hang from a bar with arms straight
- Step 2: Without bending your elbows, pull your shoulder blades down
- Step 3: Lift your body slightly
- Step 4: Relax back to the full hang
Equipment
- Pull-up bar
Coaching tips
Benefits
Teaches shoulder blade control for pull-ups
Common mistakes
Bending the elbows to pull
Make it harder
Add a pause at the top
Make it easier
Keep feet on the floor
Breathing
Exhale as you pull down
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Advanced · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.