Scapular Pull-Up
Scapular Pull-Up is a strength - scapular depression without elbow flexion exercise involving Trapezius. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Trapezius
- Secondary muscles
- Latissimus dorsi, Rhomboids and middle trapezius
- Exercise type
- Strength - scapular depression without elbow flexion
Exercise technique
- Grip
Take an overhand grip on the bar at a width comfortable for your shoulders.
- Hang
Lift your feet off the floor and keep your arms long.
- Torso
Stop leg swinging and bring your ribs under control.
- Depress
Move your shoulder girdle downward away from your ears.
- Rise
Allow your body to rise a few centimeters without bending your elbows.
- Hold
Pause briefly in the small top position.
- Return
Allow your shoulder girdle to rise under control to return to the hang.
Key technique points
- Keep your elbow angle fixed.
- Accept the small range as sufficient.
- Do not reach your neck toward the bar.
- Do not use hip momentum.
- Return to the bottom slowly.
- Take a full grip on the bar.
Common mistakes
Bending the elbows
Do not turn the scapular exercise into a regular pull-up.
Opening the chest excessively
Do not enlarge the small rise by arching your lower back.
Swinging the legs
Do not use swinging instead of scapular strength.
Dropping the shoulder
Do not release the load as a sudden pull on the joint during the return.
Lifting the chin
Do not imitate height through neck extension.
Forcing the shoulder blades together
Do not only squeeze backward instead of directing them downward.
Frequently asked questions
Scapular Pull-Up: why is “Bending the elbows” a mistake?
Do not turn the scapular exercise into a regular pull-up.
Scapular Pull-Up: why is “Opening the chest excessively” a mistake?
Do not enlarge the small rise by arching your lower back.
Scapular Pull-Up: why is “Swinging the legs” a mistake?
Do not use swinging instead of scapular strength.
Scapular Pull-Up: why is “Dropping the shoulder” a mistake?
Do not release the load as a sudden pull on the joint during the return.
Scapular Pull-Up: why is “Lifting the chin” a mistake?
Do not imitate height through neck extension.
Scapular Pull-Up: why is “Forcing the shoulder blades together” a mistake?
Do not only squeeze backward instead of directing them downward.
What should I focus on when doing Scapular Pull-Up?
Keep your elbow angle fixed. Accept the small range as sufficient. Do not reach your neck toward the bar. Do not use hip momentum. Return to the bottom slowly. Take a full grip on the bar.
Related exercises
- Barbell Shrug
- Dumbbell Shrug
- Dumbbell Farmer's Carry
- Barbell Shrug Behind The Back
- Cable Shrugs
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.