TETSUScapular Pull-Up
The Scapular Pull-Up is a bodyweight exercise for the back that primarily targets the traps, with the biceps, rhomboids and rear deltoids assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Scapular Pull-Up
- Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended.
- Retract your shoulder blades by pulling them down and back.
- Engage your back muscles and pull your body up towards the bar, focusing on squeezing your shoulder blades together.
- Pause for a moment at the top of the movement, then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Scapular Pull-Up work?
The Scapular Pull-Up primarily targets the traps. The biceps, rhomboids and rear deltoids work as supporting muscles.
What equipment do I need for the Scapular Pull-Up?
None. The Scapular Pull-Up uses your body weight only, so you can do it anywhere.
How many sets and reps of the Scapular Pull-Up should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Scapular Pull-Up works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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