How to do a Scapular Pull Up
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Scapular Pull Up
Instructions for Proper Form
A bodyweight exercise focusing on shoulder stability and scapular retraction. It targets the upper back and improves posture. Unlike traditional pull-ups, the emphasis is on engaging the shoulder blades rather than pulling the body up.
- Place your hands on the pull up bar with your palms facing away from your body and hands outside shoulder-width apart.
- From a full hang position, draw the scapula (shoulder blades) down and together, raising your body slightly without bending your arms.
- Imagine this movement as a “reverse shoulder shrug”. Or, imagine your are trying to bend the pull up bar.
- Hold this position for a moment and then return to the starting position.
Sets & Reps Calculator
Average Scapular Pull Up standards by male, female, gender, weight, age and height
Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.
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Alternatives & Variations to Scapular Pull Up
1. Dumbbell Shrug
97.5 mSCORESWAPPED 723 TIMESDumbbell Shrug is an isolation exercise that primarily targets your traps. The use of dumbbells allows to ensure that you aren’t compensating for any differences in strength between sides, as well as gives you more freedom in your range of motion compared to some other equipment like barbells.
2. Chin Drop
8.7 mSCORESWAPPED 696 TIMESChin Drop is a bodyweight, isolation exercise that primarily targets the neck muscles. This exercise involves slowly lowering your chin toward your chest while maintaining tension in your neck. It's effective for strengthening the neck muscles and can be a useful addition for those looking to improve neck stability and muscle tone.
- Beginner
- Neck
3. Dumbbell Upright Row
90.7 mSCORESWAPPED 570 TIMESDumbbell Upright Row is a variation on the more standard Barbell Upright Row. Like the other variation, this is a compound exercise that primarily targets your traps. The use of dumbbells adds a bit more instability to the movement, as well as forcing you to not compensate for any strength or mobility imbalances between sides.
4. Cable Upright Row
89.4 mSCORESWAPPED 390 TIMESThis compound exercise is a cable variation of an upright row. It targets the shoulders and traps. Using a cable for resistance gives you more control over the direction of your resistance, and allows for consistent tension throughout the movement. This is an effective exercises for developing strength and muscle mass in your back and shoulders.
5. Upright Row
94.8 mSCORESWAPPED 322 TIMESUpright Row is a variation on the more standard Row. Like other Rows, this is a compound exercise, however this variation primarily targets your traps. The use of a barbell helps to stabilize the movement, allowing you to focus more on exertion than stability. This is a great exercise for developing functional strength, as well as being a great way to improve more advanced exercises like Olympic lifts.
6. Barbell Shrug
92.2 mSCORESWAPPED 230 TIMESBarbell Shrug is a variation on the more standard Dumbbell Shrug. Like other shrugs, this is an isolation movement that primarily targets your traps. The use of a barbell over dumbbells adds stability to the movement. This allows you to focus more on exertion than stability. The barbell also forces you into an overhand instead of a neutral grip.
7. Kettlebell Sumo High Pull
67 mSCORESWAPPED 176 TIMESA compound exercise combining elements of a sumo deadlift and a high pull. It targets the posterior chain, particularly the glutes, hamstrings, and upper back. The sumo stance increases hip engagement, while the high pull adds an explosive element, promoting power development.
- Intermediate
- Trapezius
- Kettlebells
8. Pull Up
93.2 mSCORESWAPPED 161 TIMESPull Ups are compound, bodyweight exercise that primarily target the back, but also hits the shoulders and biceps. While this exercise does have a decently high barrier to entry, it can be easily adapted to match your current conditioning with weighted or assisted variations. This is an excellent exercise for building functional strength and body control.
- Intermediate
- Back
- Pull Up Bar
9. Cable Shrugs
36.5 mSCORESWAPPED 141 TIMESThis exercise is a cable variation on the standard shrug, and primarily targets the traps. The constant tension provided by the cable ensures effective muscle engagement throughout the movement. The use of a cable also allows for slight variations in the direction of your resistance.
- Intermediate
- Trapezius
- Cable Crossover
10. Smith Machine Shrug
78.9 mSCORESWAPPED 101 TIMESA variation of the shoulder shrug using a Smith machine, offering stability and controlled motion. It effectively targets the trapezius muscles, promoting muscle growth and strength development. The guided bar path adds stability to the movement allowing you to focus on form and exertion rather than stabilizing the movement.