Scapular Pull Up Exercise Guide
Exercise Profile
- Target
- Trapezius
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Trapezius
- Secondary Muscles
- Rhomboids, Latissimus Dorsi
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Scapular Pull-Up
How to: Scapular Pull Up
- Hang from a pull-up bar with your arms fully extended.
- Keep your shoulders down and relaxed.
- Pull your shoulder blades down and together without bending your elbows.
- Hold for a moment and then release back to the starting position.
Common Mistakes
- Shrugging the shoulders instead of engaging the scapula.
- Failing to maintain a neutral spine during the pull.
- Using momentum rather than controlled movement.
Modifications
- Use a resistance band for assistance if you struggle to perform the exercise.
Tips
- Focus on maintaining proper posture throughout the movement.
- Engage your core for stability.
- Control the movement and avoid swinging.
Scapular Pull Up Alternatives
Tags
back
strength
shoulders
upper body
pull
core stability