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All exercises

Scapular pull-up

Beginner

Scapular pull-up is a compound bodyweight exercise for the traps, also working the biceps, upper back, and rear delts.

What it works

Primary muscle

Traps

Also works

BicepsUpper backRear delts

Equipment
Bodyweight
Type
Compound · Pull
Logged as
Bodyweight + added weight
Suggested rest
2 min

How to do it

  1. 1Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended.
  2. 2Retract your shoulder blades by pulling them down and back.
  3. 3Engage your back muscles and pull your body up towards the bar, focusing on squeezing your shoulder blades together.
  4. 4Pause for a moment at the top of the movement, then slowly lower your body back down to the starting position.
  5. 5Repeat for the desired number of repetitions.

What to do instead

  • Bench pull-upsBodyweight
  • Pull up (neutral grip)Bodyweight
  • Reverse grip pull-upBodyweight
  • Rocky pull-up pulldownBodyweight
  • Shoulder grip pull-upBodyweight
  • Chin-upBodyweight
Logged today · 2 min restScapular pull-up

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