How to do a Scapular Pull Up

Authored by Fitbod

About Scapular Pull Up

Sets Logged
234,525
Popularity Rank
453rd
Difficulty
Beginner
Trapezius Strength
49 mSCORE 11th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

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.

  1. Place your hands on the pull up bar with your palms facing away from your body and hands outside shoulder-width apart.
  2. From a full hang position, draw the scapula (shoulder blades) down and together, raising your body slightly without bending your arms.
  3. Imagine this movement as a “reverse shoulder shrug”. Or, imagine your are trying to bend the pull up bar.
  4. Hold this position for a moment and then return to the starting position.

Sets & Reps: How many to do

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.

  • beginner
    3
    sets
    6
    reps
    1 Set Max
    7
    reps
  • intermediate
    4
    sets
    7
    reps
    9
    reps
  • advanced
    4
    sets
    7
    reps
    9
    reps

Enter your stats to calculate your Sets & Reps