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Scapular Pull-Up

Strengthen your upper back and improve pull-up form! Scapular Pull-Ups build a solid foundation for upper body strength.

Exercise video 2
Exercise video 3
Ms. Grey
JustGains_XX
@JustGains_XX

Required Equipment

Pull Up Bar thumbnail
Pull Up Bar

Muscle Groups

Primary

Secondary

Related Exercises

Instructions

  1. Grab the pull-up bar with an overhand grip slightly wider than shoulder-width and hang fully with straight arms.

  2. Engage your upper back by pulling your shoulder blades down and back away from your ears.

  3. Lift your chest slightly toward the bar without bending your elbows to initiate the movement.

  4. Hold the depressed shoulder blade position for a brief moment at the top.

  5. Slowly release your shoulder blades back up to return to a full dead hang in a controlled manner.