Scapular Pull-Up

Scapular Pull-Up is an excellent exercise for strengthening the scapular muscles and improving shoulder stability. It is an important precursor to mastering regular pull-ups, as it isolates and activates the muscles that control the movement of your shoulder blades. The exercise trains the trapezius, rhomboids, and upper back.

Correct Technique and Execution

To perform a Scapular Pull-Up correctly, follow these steps:

  1. Starting Position: Hang freely from a pull-up bar with an overhand grip. Keep your body in an active hanging position with straight arms.
  2. Shoulder Shrug: Pull your shoulder blades down and together towards your spine, as if you are trying to lift your body using just your back muscles.
  3. Lower Down: Slowly lower your body back down when your shoulder blades are fully squeezed together, and repeat the movement.

Focus on using your shoulder blades, not your arms, to activate the right muscles.

Common Mistakes to Avoid

Although the Scapular Pull-Up may seem simple, there are some common mistakes:

  • Using the Arms: Avoid bending your arms. Focus on activating your shoulder blades and keeping your arms straight throughout the movement.
  • Movement Too Fast: The exercise should be performed slowly and controlled for maximum muscle activation.
  • Shoulders Rising: Ensure that your shoulders are pulled down during the movement and not rising towards your ears.

Modifications and Variations

If you are a beginner, you can start with modified versions:

  • Assisted Scapular Pull-Up: Use a resistance band to reduce the load, making it easier to perform the movement.
  • Standing Shoulder Blade Squeeze: Practice with a resistance band standing, squeezing your shoulder blades together while holding the band in front of you.

For more advanced practitioners, you can combine Scapular Pull-Ups with regular pull-ups to build more strength and stability in the upper body.

Rep Range and Guidance

Aim for 3 sets of 10-12 repetitions. As your strength increases, you can add more sets or start including weighted pull-ups.

Remember to inhale as you lower your body, and exhale as you squeeze your shoulder blades together.

Back to blog