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.
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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. Barbell pullovers / lying chest overhead extensions, box pike holds and one-arm kettlebell rows 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.
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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!
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