Scapular Pull-Up

How to do the Scapular Pull-Up

1. Take a pronated grip on a pull-up bar.
2. From a hanging position, raise yourself a few inches without using your arms. Do this by depressing your shoulder girdle in a reverse shrugging motion.
3. Pause at the completion of the movement, and then slowly return to the starting position before performing more repetitions.

Muscles worked

Role	Muscles
Primary	traps
Secondary	lats, middle back
Equipment	no equipment
Difficulty	beginner
Type	isolation

Train the same muscles a different way

6 alternatives for the same traps, with and without kit.

Dumbbell Shrug Dumbbell Upright Row - With Bands Resistance Bands Barbell Shrug Behind The Back Barbell Standing Dumbbell Upright Row Dumbbell Barbell Shrug Barbell Kettlebell Sumo High Pull Kettlebell

Harder than the Scapular Pull-Up

Snatch Shrug intermediate · Barbell Upright Cable Row intermediate · Cable Machine Kettlebell Sumo High Pull intermediate · Kettlebell

Superset the Scapular Pull-Up with

Opposing chest work — alternate sets without extra rest.

Decline Push-Up chest Incline Push-Up chest Incline Push-Up Medium chest Incline Push-Up Reverse Grip chest

Common questions

What muscles does the Scapular Pull-Up work?

The Scapular Pull-Up primarily works the traps, with the lats and mid back as secondary movers. Barbell Shrug Behind The Back, Barbell Shrug, and Cable Shrugs train the same muscle, across 6 equipment types.

What equipment do you need for the Scapular Pull-Up?

None — the Scapular Pull-Up is bodyweight, so it works at home, in a hotel room or outdoors. Barbell Shrug Behind The Back and Barbell Shrug also need nothing.

Is the Scapular Pull-Up suitable for beginners?

Yes, the Scapular Pull-Up is rated beginner. Snatch Shrug, Upright Cable Row, and Kettlebell Sumo High Pull are the progressions from here.

Where should the Scapular Pull-Up go in a workout?

Late — the Scapular Pull-Up is isolation work, so it follows your compounds. Supersetting it with Decline Push-Up and Incline Push-Up cuts session time without extra rest.

Similar exercises

Barbell Shrug Behind The Back Barbell Barbell Shrug Barbell Cable Shrugs Cable Machine Calf-Machine Shoulder Shrug Machine Dumbbell Shrug Dumbbell Leverage Shrug Machine