Scapular Pull-Up
How to do the Scapular Pull-Up with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Traps
Lats, Mid Back
Bodyweight
How to do the Scapular Pull-Up
- 1
Take a pronated grip on a pull-up bar.
- 2
From a hanging position, raise yourself a few inches without using your arms. Do this by depressing your shoulder girdle in a reverse shrugging motion.
- 3
Pause at the completion of the movement, and then slowly return to the starting position before performing more repetitions.
Log it, see it on your body.
Every Scapular Pull-Up set you log feeds Ascend's anatomy heatmap, so your traps volume is visible at a glance, and counts toward your bodyweight-strength tier.
More traps exercises
Scapular Pull-Up: common questions
What muscles does the Scapular Pull-Up work?
The Scapular Pull-Up primarily works the Traps. It also recruits the Lats and Mid Back as supporting muscles.
Is the Scapular Pull-Up suitable for beginners?
Yes. The Scapular Pull-Up is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Scapular Pull-Up?
None. The Scapular Pull-Up is a bodyweight exercise, so you can do it without any equipment.
Is the Scapular Pull-Up a compound or isolation exercise?
The Scapular Pull-Up is an isolation exercise, it targets the traps through a single joint, which makes it useful for focused, targeted work.
How do I do the Scapular Pull-Up with correct form?
Take a pronated grip on a pull-up bar. Follow the full step-by-step above for the complete movement.
Log your Scapular Pull-Up sets, free.
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