Also known as: scapular pull, scapular depressions, hang scapular pull, scapular pulls

What is Scapula Pull Up?

A Scapula Pull Up is a hanging pull exercise that isolates scapular depression and elevation to strengthen scapular stabilizers and the upper back. It primarily targets shoulders, lats and forearms. Difficulty is medium - ideal for improving shoulder stability and control before full pull-ups.

How to Do Scapula Pull Up

  1. Set grip: Hang from the bar with a pronated grip, hands shoulder-width apart, arms fully extended and shoulders relaxed before initiating movement.
  2. Brace core: Squeeze glutes, brace your core and keep legs together; maintain a neutral spine to prevent swinging during scapular movement.
  3. Depress scapula: Actively drive your shoulders down away from ears, keeping elbows straight as you pull your shoulder blades down and back through full range.
  4. Squeeze top: Raise your body slightly by retracting and depressing the scapulae, pause and squeeze at the top while still keeping arms extended.
  5. Lower slowly: Lower with control allowing the scapula to fully elevate, return to dead hang and repeat; inhale on descent, exhale as you depress.

Muscle Groups

Back, Forearm, Shoulders, Latissimus

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
Equipment: Pull-Up Bar

Progressions and Regressions

Frequently Asked Questions

What are the benefits of scapula pull ups?

Scapula pull ups improve shoulder stability, scapular control, and posture while strengthening the lats, upper back and forearms. They reduce injury risk by training controlled scapular depression-elevation and are a foundational drill before full pull-ups and advanced pulling movements.

What are common mistakes during scapula pull ups?

Common errors include shrugging with the traps, bending the elbows early, using momentum, incomplete scapular range, and tensing the neck. Focus on straight arms, slow deliberate scapular movement and core bracing to maintain correct form and reduce compensations.

How do I progress or regress scapula pull ups?

Regress with assisted variations: band-assisted hang, scapular depressions on a low bar or Australian rows. Progress by increasing time under tension, adding pauses, using rings, or moving toward active hangs and full pull-ups once scapular control is solid.