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.
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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
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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