ZULTA
NL Join the waitlist

Back

Scapular Pull Up

The Scapular Pull Up is a strength exercise on a pull-up bar for your back. Share of the load in the Zulta muscle model: lower traps 28%, lats (upper) 24% and lats (lower) 17%.

Also known as: scap pull up

Level: BeginnerEquipment: Pull-up barSingle-joint (isolation)
Scapular Pull Up demonstration

How to do it

  1. Grip a pull-up bar overhand, hands just outside shoulder width.
  2. Hang with straight arms and let the shoulders rise toward the ears.
  3. Keep the elbows locked and pull the shoulder blades down and slightly together.
  4. Lift the body a few centimetres by the shoulder blades alone and hold for a moment.
  5. Let the shoulder blades rise slowly back to the full hang.

Tips

  • Think of pushing the bar toward your feet rather than pulling yourself up.
  • Keep the legs still and the ribs down so the movement stays in the shoulder blades.

Common mistakes

  • Bending the elbows and turning it into a short pull-up.
  • Swinging the legs to create the lift.
  • Dropping into the bottom instead of lowering under control.

Muscles worked by the Scapular Pull Up

  • Lower traps Primary28%
  • Lats (upper) Primary24%
  • Lats (lower) Primary17%
  • Rhomboids Secondary11%
  • Rear delts Minor5%
  • Forearm flexors Minor5%
  • Mid traps Minor4%
  • Upper abs Stabilizer3%
  • Rotator cuff Stabilizer3%

Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.

Straight arms: only the shoulder blades move. Pulling the body up to a bar is shoulder adduction and extension led by the lats, with the elbow flexors and lower traps doing a large share; the core holds the body still.

Scapular Pull Up alternatives

Same equipment

Different equipment

No equipment

Make it harder

Make it easier

Similar exercises

Frequently asked questions

What muscles does the Scapular Pull Up work?

Mainly the lower traps, lats (upper) and lats (lower). The rhomboids assist.

Is the Scapular Pull Up good for beginners?

Yes. The Scapular Pull Up is rated beginner in the Zulta library: the technique is easy to learn with a light weight.

What is a good alternative to the Scapular Pull Up?

For example the Wide Grip Pull Up, Close Grip Pull Up and Negative Pull Up. They train mostly the same muscles.

How do you make the Scapular Pull Up harder?

Add weight or reps, or move on to the Wide Grip Pull Up and Close Grip Pull Up.

Sources

  • Youdas et al. 2010, JSCR 24(12):3404-3414 (pull up, chin up)

Log your sets in Zulta

Zulta tracks your sets, weights and muscle load next to your running, riding or Hyrox training. The app opens soon.

Join the waitlist