trapsbody weight
scapular pull-up
scapular pull-up is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended.
Step 2. Retract your shoulder blades by pulling them down and back.
Step 3. Engage your back muscles and pull your body up towards the bar, focusing on squeezing your shoulder blades together.
Step 4. Pause for a moment at the top of the movement, then slowly lower your body back down to the starting position.
Muscles & body parts
Primary muscles
traps
Secondary muscles
bicepsrhomboidsrear deltoids
Primary body parts
back
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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