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Exercise guide
Scapular Pull Ups
A straight-arm hang exercise lifting the chest by depressing and retracting the shoulder blades, building pull-up strength.
What this exercise works
- Muscles
- latissimus dorsi · trapezius · forearm flexors · rhomboids
- Goals
- hypertrophy · strength
- Equipment
- Pull-up bar
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Hang from a pull-up bar with arms fully extended.
- Keep your arms straight throughout the movement.
- Depress and retract your shoulder blades to lift your chest.
- Pause briefly at the top of the movement.
- Return to a fully hanging position.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- Think of pulling your shoulder blades down into your back pockets.
- Avoid swinging or kipping to keep the movement strict.
- Focus on small, precise movement quality rather than maximum height.