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How to do the exercise
The Scapular Pull Up is a highly effective variation of the regular Pull Up that teaches you to activate your scapulae more intensely. By slightly arching your lower back, opening your chest, and pulling your chest towards the bar instead of just your chin, you improve posture, shoulder control, and back strength. Here’s how to perform the Scapular Pull Up correctly:
1. Starting Position
Grab the Pull Up Bar with a shoulder-width grip and let your body hang fully extended. Keep your core tight, slightly arch your lower back, and open your chest. Your shoulder blades should be pulled down and back to start the movement with proper scapular engagement.
2. Scapular Activation
Focus on pulling your chest up by driving your shoulder blades down and together. Imagine bringing your chest towards the bar rather than your chin. This intensifies the contraction in your upper back and scapular muscles.
3. Controlled Hold
Hold the top position briefly with your chest lifted, back tight, and shoulder blades fully retracted. Avoid shrugging your shoulders - the focus is on scapular movement and controlled posture.
4. Reset and Repeat
Lower yourself back into the starting hang with control, fully extending your arms and resetting scapular tension. Repeat for the desired number of reps, focusing on clean, controlled scapular activation.
Recommended Equipment for Scapular Pull Ups
Benefits of the exercise
The Scapular Pull Up is a key exercise for improving overall Pull Up performance and building a strong back:
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Teaches proper scapular engagement for stronger and safer Pull Ups
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Strengthens upper back, lats, and scapular stabilizers effectively
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Improves posture and shoulder health by activating supporting muscles
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Enhances pulling power for Calisthenics skills and strength training
This makes the Scapular Pull Up a valuable accessory exercise for beginners learning correct technique and for advanced athletes aiming for more control and strength in their Pull Ups.
Main muscles used
The Scapular Pull Up primarily targets:
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Latissimus dorsi (Lats)
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Trapezius (middle & lower)
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Biceps and forearms
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Core muscles (for body stabilization and posture)
By focusing on scapular retraction, you build a stronger foundation for all pulling movements and protect your shoulders long-term.
If you're looking for other exercises, check out our Youtube video:
Mistakes to avoid
Common mistakes when performing the Scapular Pull Up include:
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Not enough Scapular contraction: Focus on shoulder blade movement, not biceps.
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Shrugging shoulders: Keep shoulders down and back for proper activation.
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Overarching lower back: Slight arch is good, but avoid excessive lumbar strain.
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Rushing the reps: Perform slow, controlled movements for maximum effect.
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Lack of core engagement: Maintain a tight midsection to stabilize your posture.
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Neck strain: Keep your gaze forward, not up or down, to protect your cervical spine.
Progress by increasing control, adding holds at the top, and incorporating the technique into your regular Pull Ups for improved overall strength.
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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