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Strengthbeginner

Scapular Pull-Up

Primary

Traps

Secondary

Lats, Middle Back

Equipment

None

Level

beginner

Scapular Pull-Up demonstration

Scapular Pull-Up, starting position

Scapular Pull-Up, finishing position

How to Perform

1Take a pronated grip on a pull-up bar.
2From a hanging position, raise yourself a few inches without using your arms. Do this by depressing your shoulder girdle in a reverse shrugging motion.
3Pause at the completion of the movement, and then slowly return to the starting position before performing more repetitions.

Video Tutorial

Tips & Common Mistakes

•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps

Muscles Worked

Front

Back

TrapsLatsMiddle Back

Exercise Details

Category: Strength
Force: pull
Mechanic: isolation
Level: beginner

Exercise Variations

Home workout modifications

Similar exercises

Easier modifications

Without Weights

Bodyweight options

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Frequently Asked Questions

What muscles does Scapular Pull-Up work?

Scapular Pull-Up primarily targets the Traps. It also works the Lats, Middle Back as secondary muscles.

What equipment do I need for Scapular Pull-Up?

Scapular Pull-Up requires no equipment - it's a bodyweight exercise.

Is Scapular Pull-Up suitable for beginners?

Yes, Scapular Pull-Up is suitable for beginners. It's classified as a beginner-level exercise.

Alternatives to Scapular Pull-Up

Substitute any of these when the equipment is taken or unavailable. They train the same primary muscles.

Barbell Shrug

Traps

Barbell Shrug Behind The Back

Traps

Cable Shrugs

Traps

Calf-Machine Shoulder Shrug

Traps