The Scapular Depression

How to do the exercise

The Scapular Depression is a fundamental exercise to build the foundation for Pull Ups. It strengthens the upper back, improves scapula control, and helps you activate the right muscles before progressing to full Pull Ups. Here’s how to perform it correctly:

1. Starting Position

Hang from a pull up bar with your arms fully extended and your grip shoulder-width apart. Keep your body straight, legs together, and engage your core for stability. Your shoulders should be relaxed at the bottom position.

2. Depression Phase

Without bending your arms, pull your shoulder blades down and back as if you want to crush something between them. Your chest will rise slightly while your arms stay straight. Focus on controlled activation of the upper back muscles.

3. Hold the Position

Hold the top position for 1–2 seconds, feeling the tension between your shoulder blades. Maintain straight arms and avoid pulling with your biceps.

4. Reset and Repeat

Slowly return to the starting position with control and repeat for the desired number of reps. Keep every repetition clean to improve mind-muscle connection and scapular strength.

Recommended Equipment for Scapular Depressions

Pull Up Station - For maximum stability and safe progress in Pull Ups, Dips, and Muscle Ups.

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Dip Belt – For more intensity and fast strength gains in pull ups and dips with added weight.

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Liquid Chalk – For grip and security during the exercise.

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Wrist Wraps – To stabilize your wrists, especially during longer sessions.

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Benefits of the exercise

The Scapular Depression is an essential exercise for Pull Up preparation and general back development:

• Activates the upper back and improves scapula control

• Builds the foundation for proper Pull Up technique

• Enhances posture and shoulder stability

• Strengthens the mind-muscle connection in the back

This makes it a valuable exercise for beginners learning Pull Ups and advanced athletes refining form and control.

Main muscles used

The Scapular Depression mainly targets:

• Trapezius (lower fibers)

• Rhomboids

• Latissimus dorsi

• Core muscles (for body stabilization)

By practicing scapula-focused movements, you ensure balanced back activation and set the stage for stronger Pull Ups.

If you're looking for other exercises, check out our Youtube video:

Mistakes to avoid

Common mistakes when performing the Scapular Depression include:

• Bending the arms: Keep arms straight to isolate scapular movement.

• Shrugging shoulders: Avoid lifting shoulders toward your ears – focus on pulling them down.

• Using momentum: Perform slow and controlled reps without swinging.

• Neglecting core tension: Keep your body tight to avoid excessive arching or swinging.

• Partial range of motion: Go fully into the relaxed hang and then fully depress for maximum benefit.

Progress by increasing time under tension and integrating Scapular Depressions into your Pull Up routine.

Discover more Exercises

Looking for more ways to level up your training? Check out our full exercise overview or try these effective exercises that perfectly complement your training:

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Phil

Hi, I’m Phil, the founder of GORNATION. I brought the brand to life in 2015 with a clear mission: to create a premium brand for Calisthenics, something that didn’t exist before. I live and breathe this sport, doing calisthenics myself since 2013. My vision is to unite 1 million people around the world through calisthenics, building a strong, supportive community. I'm happy that you're part of that!