Scapular Pull-Up

Scapular Pull-Up

The Scapular Pull-Up is an effective exercise that targets the muscles in the upper back and shoulders. It is a great way to improve your overall pulling strength and posture. This exercise primarily focuses on the scapulae, or shoulder blades, which play a crucial role in stabilizing the shoulders during various upper body movements. By performing Scapular Pull-Ups regularly, you can enhance your shoulder girdle strength and stability. This exercise helps to correct rounded shoulders and strengthens the muscles responsible for retracting and depressing the scapulae. These muscles include the rhomboids, trapezius, and posterior deltoids. One of the key benefits of the Scapular Pull-Up is its versatility. It can be performed using various equipment such as a pull-up bar, TRX bands, or even a set of gymnastic rings. This variety allows you to cater the exercise to your fitness level and equipment availability. If you're looking to improve your overall upper body strength, posture, and shoulder health, incorporating the Scapular Pull-Up into your workout routine can be highly beneficial. Just be sure to perform the exercise with proper form and control to maximize its effectiveness.


  • Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended.
  • Engage your shoulder blades by pulling them down and back.
  • Next, initiate the movement by pulling your chest towards the bar, focusing on using your upper back muscles.
  • Pause at the top of the movement, squeezing your shoulder blades together.
  • Slowly lower yourself back to the starting position, maintaining control throughout the descent.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on engaging your scapular muscles by retracting and depressing your shoulder blades throughout the movement.
  • Maintain a straight and stable core to enhance overall body control during the exercise.
  • Make sure to utilize a full range of motion, allowing your scapulae to fully protract and retract throughout each repetition.
  • Start with your feet on the ground and gradually progress to performing the exercise with your feet off the ground to increase the challenge.
  • Control the descent phase of the exercise by resisting gravity and maintaining tension in your scapular muscles.
  • Add variety to your scapular pull-up routine by incorporating different grip variations such as wide grip, narrow grip, or neutral grip.
  • Increase the difficulty of the exercise by using a resistance band or wearing a weighted vest.
  • Focus on proper breathing technique, exhaling as you pull your body up and inhaling as you lower yourself down.
  • Listen to your body and avoid any pain or discomfort. Modify the exercise or seek guidance from a fitness professional if needed.
  • Consistency is key. Aim to perform scapular pull-ups regularly to improve strength and mobility in your upper back and shoulders.


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