What is Band Scapula Pull Up?

The Band Scapula Pull Up is an easy band-assisted exercise that isolates scapular movement while hanging from a pull-up bar. It targets the shoulders and upper back, improving scapular strength, stability, and pull-up mechanics. Ideal for beginners focusing on shoulder control and safer pulling patterns.

How to Do Band Scapula Pull Up

  1. Set up position: Loop a resistance band over the bar and insert both feet. Hang with pronated hands about shoulder-width, arms straight, core braced and glutes engaged.
  2. Align the body: Keep legs together and straight, neutral spine and eyes forward. Remove any swing and maintain tension through the band for a controlled start.
  3. Depress scapula: Actively drive the shoulder blades down and away from the ears while keeping arms straight. Establish scapular depression before attempting upward motion.
  4. Pull scapula up: Without bending the elbows, elevate and retract the scapula to lift your upper back toward the bar. Focus on smooth, controlled scapular motion.
  5. Squeeze and hold: At the top of the scapular lift, squeeze the shoulder blades together and hold 1–2 seconds to reinforce control and neuromuscular connection.
  6. Lower with control: Slowly allow the scapula to elevate and return to the start position. Fully relax shoulders at the bottom and repeat for the prescribed reps.

Muscle Groups

Shoulders, Back

Description

Improving scapula strength through it's full range will greatly help us progress - Using a band can allow us to really focus on isolating scapula movement.

Insert both feet in the band and hang from the bar, with a pronated grip (palms facing forwards), hands about shoulder width apart, arms straight. Keep your legs together & straight, core braced & 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, Resistance Band

Progressions and Regressions

Frequently Asked Questions

What are the benefits of Band Scapula Pull Ups?

Band Scapula Pull Ups strengthen scapular stabilizers, improve shoulder and upper-back control, and enhance posture. They reduce injury risk and prepare you for full pull-ups by teaching proper scapular mechanics and controlled range of motion.

What common mistakes should I avoid?

Avoid bending the elbows, using momentum, shrugging the shoulders, or letting the hips swing. Don’t rely on too heavy a band; prioritize slow, controlled scapular motion and full range of elevation and depression.

How can I progress or regress this exercise?

Regress by using a thicker band for extra assistance or perform scapular retractions with feet on the ground. Progress by using a lighter band, increasing hold time, adding slow eccentrics, or working toward unassisted scapula pull-ups and negatives.