Scapular Pull-up
Expert Advice
Focus on isolating the scapular movement without bending your arms to effectively target the intended muscles.
How-to-do Steps
- Grip a pull-up bar with hands slightly wider than shoulder-width apart.
- Hang from the bar with arms fully extended and feet off the ground.
- Retract your shoulder blades by pulling them down and together.
- Hold the contraction for a moment, then slowly release back to the starting position.
- Repeat for the desired number of repetitions without bending your elbows.
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Muscles Worked
Scapular Pull-up primarily targets the Traps, with Strength mechanics using Special Bar. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Traps70%
Secondary
Lats30%
Equipment
Special Bar
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Scapular Pull-up work?
Scapular Pull-up primarily targets the Traps. Secondary muscles involved include Lats. It is classified as a Strength exercise performed with Special Bar.
How many sets and reps should I do for Scapular Pull-up?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Scapular Pull-up suitable for beginners?
Scapular Pull-up is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
