GymPlan AIScapular Pull-Up
Scapular Pull-Up is a beginner isolation bodyweight exercise that mainly works your traps, with help from your lats and upper back.
How to do the scapular pull-up
- Take a pronated grip on a pull-up bar.
- 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.
- Pause at the completion of the movement, and then slowly return to the starting position before performing more repetitions.
Muscles worked
Sets and reps
Do 3 sets of 8-15 controlled reps, stopping 1-2 reps before failure. When you can do 15 easily, slow the tempo or add weight.
Track your scapular pull-up with GymPlan AI
Log every set in seconds, see your progress on charts, and ask the AI coach to build a plan around your goals and equipment. 7 days free, no card needed.
Start your free trialScapular Pull-Up alternatives
Exercises that train the same main muscle, including options with other equipment.
ShrugDumbbell · Beginner
Barbell ShrugBarbell · Beginner
Cable ShrugsCable · Beginner
Leverage ShrugMachine · Beginner
Kettlebell Sumo High PullKettlebell · Intermediate
Upright Row - With BandsBand · BeginnerFAQ
What muscles does the scapular pull-up work?
It mainly works your traps; your lats and upper back assist.
How many sets and reps of scapular pull-up should I do?
Do 3 sets of 8-15 controlled reps, stopping 1-2 reps before failure. When you can do 15 easily, slow the tempo or add weight.
Is the scapular pull-up good for beginners?
Yes. It is a beginner-friendly movement: start light and focus on the form steps above.