Scapular pull-ups strengthen the muscles around the shoulder blades and improve their control and activation. You hang from a pull-up bar and pull the shoulder blades down and together without bending the arms. This movement primarily activates the muscles of the upper back and shoulders and serves as an excellent preparatory exercise for pull-ups, as it helps maintain shoulder stability.
The exercise Scapular Pull Ups is intended to be used as a technique exercise.
Upper Back - The muscles in the upper back, including the trapezius and rhomboid muscles, help move and stabilize your shoulders. They pull the shoulder blades together and support posture.
Forearm - The forearm muscles are divided into flexors and extensors. The flexors bend your wrist, while the extensors straighten it.
Latissimus - The latissimus dorsi is a large muscle in your back that helps you pull your arm down and back. It also supports breathing and stabilizes the spine.
Advanced scapular pull-ups intensify the movement by bringing the chest closer to the bar, requiring a greater contraction of the upper back muscles. Compared to basic scapular pull-ups, this increases the resistance and further challenges the stabilization of the shoulder blades, thereby enhancing shoulder strength and control.
Advanced scapular pull-ups on gymnastic rings are similar to those on the bar but often provide more comfort, as the hands can rotate freely, allowing for a more ergonomic pulling position.
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