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scapular pull-up

scapular pull-up demonstration
Target
traps
Secondary
biceps, rhomboids, rear deltoids
Equipment
body weight
Body part
back

Instructions

  1. Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended.
  2. Retract your shoulder blades by pulling them down and back.
  3. Engage your back muscles and pull your body up towards the bar, focusing on squeezing your shoulder blades together.
  4. Pause for a moment at the top of the movement, then slowly lower your body back down to the starting position.
  5. Repeat for the desired number of repetitions.

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