Bodyweight

Scapular Pull Up

Boost upper body strength and stability with Scapular Pull Ups, a beginner-friendly exercise focused on the shoulders and upper back. By hanging from a bar and squeezing shoulder blades together, it also aids in injury prevention.

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Scapular Pull Up instructions

Step-by-step instructions

Stand under a pull-up bar, reaching up and gripping it with both hands shoulder-width apart.

Hang down from the bar, keeping your arms straight.

Without bending your elbows, pull your shoulder blades down towards the ground to raise your body slightly.

Pause at the top for a moment, then lower yourself back into the starting position in a controlled manner.

Repeat for the desired number of reps, focusing on using your shoulders for the movement, not your arms.

Stand under a pull-up bar, reaching up and gripping it with both hands shoulder-width apart.

Hang down from the bar, keeping your arms straight.

Without bending your elbows, pull your shoulder blades down towards the ground to raise your body slightly.

Pause at the top for a moment, then lower yourself back into the starting position in a controlled manner.

Repeat for the desired number of reps, focusing on using your shoulders for the movement, not your arms.

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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