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 exercise that targets upper back & lower traps and also works biceps. Use the illustration and instructions above to learn how to perform this exercise with proper form. Related exercises that work similar muscle groups include Dumbbell pullovers, battle rope double waves and upright kettlebell front rows. Browse our free illustrated exercise directory for more exercises.
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Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Build illustrated workout plans for your clients in minutes – then share them as branded PDFs or interactive workouts.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
