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
- Grip the bar shoulder-width apart with an overhand grip, backs of your hands facing you
- Start in a hang with your arms straight and let your shoulders rise toward your ears
- Engage your core and keep your body stable
- Slowly pull your shoulder blades back and down so your body lifts slightly
- Keep your arms fully straight throughout the movement
- Briefly hold the top position
- Lower your body with control back into a passive hang and let your shoulders rise toward your ears again
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.
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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
- Grip the bar shoulder-width apart with an overhand grip, backs of your hands facing you
- Start in a hang with your arms straight and let your shoulders rise toward your ears
- Engage your core and keep your body stable
- Pull your shoulder blades back and down so your body lifts
- Continue pulling by leaning your torso back and lifting your chest upward
- Keep your arms fully straight throughout the movement
- Briefly hold the top position
- Lower your body with control back into a passive hang and let your shoulders rise toward your ears again
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
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
