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Scapular Pull Up

Scapular Pull Up

Note: This is just a visual reference — it may vary depending on your setup.

Strength Back
Arms Back
Muscle Activation
Back · Trapezius
90%
Arms · Shoulders
10%
Equipment
Pull-up Bar
Setup / Starting Position
  • Hang from a pull-up bar with your arms fully extended and your hands slightly wider than shoulder-width apart.
  • Engage your core muscles and keep your body straight from head to heels.
Exercise Position
  • Pull your shoulder blades down towards your hips, engaging your scapular muscles.
  • Hold this position for a moment.
Form & Performance
  • Return to the starting position by allowing your shoulders to elevate upwards.
  • Repeat the movement for the desired number of repetitions.