Scapular Pull Ups
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.
Necessary equipment
Scapular Pull Ups - the correct execution
- Start in a shoulder-width grip on the bar in a hanging position
- Engage your core muscles to keep your body stable
- Slowly pull your shoulder blades back and down without bending your arms
- Hold the end position for a moment to feel the tension in your shoulder blades
- Lower your shoulder blades back down to the passive hang in a controlled manner
- Repeat the movement with a steady pace and controlled breathing
The exercise Scapular Pull Ups is intended to be used as a technique exercise.
Which muscles are trained by Scapular Pull Ups?
Primary trained muscles for Scapular Pull Ups
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.
Secondary trained muscles for Scapular Pull Ups
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.
Forearm - The forearm muscles are divided into flexors and extensors. The flexors bend your wrist, while the extensors straighten it.
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Alternative variants of Scapular Pull Ups:
Advanced Scapular Pull Ups
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.
Necessary equipment
Advanced Scapular Pull Ups - the correct execution
- Start in a shoulder-width grip on the bar in a hanging position
- Engage your core muscles to keep your body stable
- Actively pull your shoulder blades back and down
- Engage your latissimus and pull your upper body higher, keeping your arms as straight as possible
- Hold the end position briefly to feel the tension in your shoulders and latissimus
- Lower your upper body back down to the passive hang in a controlled manner
- Repeat the movement at a steady pace with controlled breathing
Advanced Scapular Pull Ups with gym rings
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.
Necessary equipment
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Advanced Scapular Pull Ups with gym rings - the correct execution
- Start in a hanging position
- Pull the shoulder blades back and down
- Activate your latissimus and pull your upper body upwards
- Keep your arms as straight as possible
- Lower your body back into the passive hang
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