Strength

Dumbbell Scapular Pull Up

The Dumbbell Scapular Pull Up targets shoulders and upper back, improving stability and posture. Ideal for rehab, it assists in restoring function post-injury with a controlled pull in each rep.
View all exercises
Dumbbell Scapular Pull Up instructions
Step-by-step instructions
1
Place a sturdy bench or step under a pull-up bar. Hold a dumbbell in your left hand.
2
Stand on the bench and reach up to grasp the bar with your right hand.
3
Bend your knees and hang from the bar, keeping your left arm straight and the dumbbell close to your body.
4
Pull your body upwards by squeezing your shoulder blades together while still keeping your left arm straight.
5
Lower yourself back down in a controlled way and repeat the movement for the programmed number of reps. Switch sides after you complete your reps.
Place a sturdy bench or step under a pull-up bar. Hold a dumbbell in your left hand.
Stand on the bench and reach up to grasp the bar with your right hand.
Bend your knees and hang from the bar, keeping your left arm straight and the dumbbell close to your body.
Pull your body upwards by squeezing your shoulder blades together while still keeping your left arm straight.
Lower yourself back down in a controlled way and repeat the movement for the programmed number of reps. Switch sides after you complete your reps.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Mobility
Walking Frankenstein with trainwell
Walking Frankenstein
Walking Frankenstein is a warm-up exercise enhancing leg muscle flexibility and mobility. It involves a straight leg kick with an opposite hand touch, similar to a sleepwalking Frankenstein, promoting correct posture.
Try it out
Bodyweight
Ninja Tuck Jump with trainwell
Ninja Tuck Jump
The Ninja Tuck Jump is a high-intensity workout for leg muscles and core, enhancing cardiovascular fitness, power, agility, and balance. Ideal for athletic conditioning and promoting fat burn.
Try it out
Strength
Yoga Ball Med Ball Sit Up with trainwell
Yoga Ball Med Ball Sit Up
Enhance your core strength with the Yoga Ball Med Ball Sit Up exercise. Sit up from a lying position on the yoga ball, holding a medicine ball overhead, to stimulate your abdominal muscles and boost stability.
Try it out
Start your fitness journey today
Enjoying exercises like Dumbbell Scapular Pull Up, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer