Scapula / Scap Pulls / Pull ups
How to Do 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 Upper Back & Lower Traps Exercises
Scapula / Scap Pulls / Pull ups Exercise Details
Muscles worked
Scapula / Scap Pulls / Pull ups targets upper back & lower traps and also works biceps. Use the illustration and step-by-step instructions above to learn the movement pattern and practice proper form.
Equipment needed
This is a gym exercise. Equipment required: full gym.
Similar exercises
Related exercises that work similar muscle groups include Dumbbell snatch, muscle ups and inverted rows / reverse pull-ups. Browse our free illustrated exercise directory for more exercises.
Use this exercise in a workout
Want to use this exercise in a full routine? Our WorkoutLabs Fit workout app lets you follow ready-made home and gym workout plans or build custom workouts with exercises like this. Try it free today.
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.
Build clear, professional workouts, keep clients engaged and grow your training business. Try free for 2 weeks.
Follow ready-made home and gym plans with visual demos and timers – or create custom workouts from exercises like this.
Our illustrated Yoga Cards deck is the perfect way to start practicing at home – no class, no studio, no experience needed. 100,000+ sold.
