Start
End
BackBeginnerBodyweight
Scapular Pull-Up
Scapular Pull-Up
Target Muscles
Traps, TrapsLats, LatsMid Back, Mid Back
Blue = primary · Gray = secondary
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- 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.
Important tips
Keep your back straight.
Control the movement.
