From a dead hang, perform a small upward movement by drawing the shoulder blades down and together to engage the upper back. The exercise focuses on scapular retraction/depression rather than elbow flexion.
How to do the Scapular Pull Up#
- Grip a bar with arms fully extended and hang with your shoulders relaxed and torso steady.
- Keep your arms straight and pull your shoulder blades down and together to lift your body a few inches.
- Hold the contracted scapular position briefly while maintaining a long spine and neutral neck.
- Slowly allow the shoulder blades to return to the starting hang and fully extend the arms before repeating.
Muscles worked#
- Primary: Lats (Latissimus Dorsi), Traps (Trapezius), Upper back (Rhomboids & Middle Trapezius)
- Secondary: Forearms (Forearm Flexors & Extensors (incl. Brachioradialis)), Abs (Rectus Abdominis)
Common mistakes#
- Bending the elbows and turning it into a regular pull-up.
- Using momentum or swinging the legs to create movement.
- Shrugging the shoulders upward instead of drawing the shoulder blades down and together.
