Equipmentbody weight
Difficultybeginner
trapsback
Scapular Pull-Up
The scapular pull-up is a bodyweight exercise that targets the trapezius muscles and helps improve scapular control and shoulder stability. It is performed by hanging from a pull-up bar and retracting the shoulder blades without bending the elbows.
Step-by-Step Form & Technique
- 1.Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended.
- 2.Retract your shoulder blades by pulling them down and back.
- 3.Engage your back muscles and pull your body up towards the bar, focusing on squeezing your shoulder blades together.
- 4.Pause for a moment at the top of the movement, then slowly lower your body back down to the starting position.
- 5.Repeat for the desired number of repetitions.
Secondary Muscles
bicepsrhomboidsrear deltoids
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