Scapula / Scap Pulls / Pull ups
- Standing under a pull-up bar, reach up and hold onto the bar with an overhand grip. Make sure your hands are wider than shoulder width apart.
- Keep your arms straight and hang from the bar so that your arms are taking all of your weight.
- Keeping your body straight while not swinging your weight, drive your scapulae (shoulder blades) downwards allowing your body to lift 2 – 3 inches upwards.
- You should feel a “squeeze” in your upper back here.
- Then, slowly lower your body back down to the starting position.
- Repeat.
Join thousands of Fit members reaching their fitness goals with simple easy-to-follow timed workouts at the gym and at home. Get started free today!
Exercise with confidence using our simple, visual and hight quality fitness products you can take anywhere.
Related exercises to discover
Scapula / scap pulls / pull ups is a gym work out exercise that targets upper back & lower traps and also involves biceps. Refer to the illustration diagram and instructions above for how to perform this exercise correctly. One-arm kettlebell rows, foam roller upper back stretch and box pike holds are related exercise that target the same muscle groups as scapula / scap pulls / pull ups. Visit our free illustrated exercise directory for more exercises to try in your workouts.
Exercise illustration licensing: Our exercise and yoga pose illustrations (static and animated) are selectively available for licensing for commercial and non-commercial projects. Visit our exercise illustrations licensing page for detailed information and to submit in inquiry.
©
Our exercise illustrations represent original artwork registered with and protected by the U.S. Copyright Office. Unauthorized use violators will be prosecuted. More details.
Join thousands of Fit members reaching their fitness goals with simple easy-to-follow timed workouts at the gym and at home. Get started free today!
Exercise with confidence using our simple, visual and hight quality fitness products you can take anywhere.