What is Scapula Pull Up?

The Scapula Pull Up is a medium-difficulty pull exercise performed from a dead hang that isolates scapular depression and retraction. It primarily targets the shoulders, latissimus dorsi, upper back and forearms while improving shoulder stability and posture.

How to Do Scapula Pull Up

  1. Grip the bar: Hang from a pull-up bar with a pronated, shoulder-width grip, arms fully extended, legs together and core braced before initiating scapular movement.
  2. Depress shoulders: Actively drive your shoulder blades down away from your ears while keeping arms straight; avoid bending the elbows or shrugging upward.
  3. Retract scapula: Pull the scapulae together and slightly toward your spine to move through full retraction, hold briefly at the top and keep neck neutral.
  4. Lower with control: Slowly allow the scapulae to elevate and return to the full hang position, resisting momentum and keeping core and glutes engaged.
  5. Breathe and repeat: Exhale during the active pull and inhale as you lower; perform controlled repetitions and stop if you feel pain or excessive neck tension.

Muscle Groups

Shoulders, Forearm, Latissimus, Back

Description

Hang from the bar, with a pronated grip (palms facing forwards), hands about shoulder width apart, arms straight. Keep your legs together, core braced and glutes engaged.

Actively depresss your scapula, drive your shoulders down away from your ears. Maintain straight arms and pull as high as you can, looking to move the scapula through it’s full range of motion. Squeeze at the top, lower with control, allow the scapula to elevate fully at the bottom (cover your ears with your shoulders). Repeat for repetitions.

Movement Group

Pull

Required Equipment

Pull-Up Bar

Progressions and Regressions

Frequently Asked Questions

What are the benefits of scapula pull ups?

Scapula pull ups strengthen scapular stabilizers, improve shoulder mobility, posture and the initial pull phase for pull-ups. They also reduce shoulder impingement risk and build forearm and lat control useful for heavier pulling movements.

What are common mistakes when doing scapula pull ups?

Common mistakes include bending the elbows, shrugging the shoulders, using momentum and failing to brace the core. These errors reduce scapular activation and increase strain on the neck and shoulders; focus on straight arms and slow, controlled motion.

How can I progress from scapula pull ups or find alternatives?

Progress by increasing hold time, adding slow eccentric lowers, then move to assisted pull-ups and full pull-ups. Alternatives include scapular shrugs on rings, banded scapular pulls and ring rows to build pulling strength and scapular control.