scapular pull-up
scapular pull-up exercise guide with muscles, equipment, animation and step-by-step instructions. Target: traps. Equipment: body weight.
- Target muscle
- traps
- Muscle group
- biceps
- Body part
- back
- Equipment
- body weight
Secondary muscles
biceps, rhomboids, rear deltoids
How to perform
- Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended.
- Retract your shoulder blades by pulling them down and back.
- Engage your back muscles and pull your body up towards the bar, focusing on squeezing your shoulder blades together.
- Pause for a moment at the top of the movement, then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.