How to Do the Scapular Pull-Up

Beginner · Bodyweight · Targets Traps, Lats, Middle Back

How to perform it

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

The Scapular Pull-Up primarily targets your Traps, with support from your Lats, Middle Back. No equipment needed — train it anywhere.

Make it count toward your goal

Random sets rarely move the needle. In NYUS, the Scapular Pull-Up slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.

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