Scapular Pull-Up
How to do the Scapular Pull-Up
- 1
Take a pronated grip on a pull-up bar.
- 2
From a hanging position, raise yourself a few inches without using your arms. Do this by depressing your shoulder girdle in a reverse shrugging motion.
- 3
Pause at the completion of the movement, and then slowly return to the starting position before performing more repetitions.
How to program the Scapular Pull-Up
Sets and reps
As an isolation movement, the Scapular Pull-Up is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Scapular Pull-Up is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
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Frequently asked questions
What muscles does the Scapular Pull-Up work?
The Scapular Pull-Up primarily targets the Traps. It also recruits the Lats, Middle Back as supporting muscles.
What equipment do I need for the Scapular Pull-Up?
You need no equipment (bodyweight only). Difficulty level: Beginner.
How many sets and reps of the Scapular Pull-Up should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
