Also known as: scapular pull-up, scapular pull ups, scapula pull-up, shoulder blade pull-up, scapular retraction pull

What is Wide scapula pull up?

The wide scapula pull up is an easy scapular-focused pull-up where you hang with a wide overhand grip and initiate movement by retracting and depressing the shoulder blades. It primarily targets the shoulders, trapezius, lats and upper back at an easy difficulty level.

How to Do Wide scapula pull up

  1. Grip the bar: Hang from a pull-up bar with a wide overhand grip, hands wider than shoulder width, arms fully extended and shoulders relaxed.
  2. Set scapula position: Depress and retract your shoulder blades before movement - pull them down and together to engage the upper back without bending elbows.
  3. Initiate with scapula: Begin the rep by squeezing shoulder blades together and down; avoid driving the movement with the arms or shrugging the shoulders up.
  4. Control the range: Pull only by moving the scapulae until a slight lift occurs, keeping chin below the bar and maintaining a neutral spine and steady breathing.
  5. Lower slowly: Lower back to a full hang with controlled motion, allowing the scapula to protract; rest briefly between reps to keep tension and protect the joints.

Muscle Groups

Back, Latissimus, Shoulders, Trapezius

Description

In a wide scapula pull-up, hang from a pull-up bar with a wide overhand grip. Instead of pulling up with your arms, focus on squeezing your shoulder blades together and down. This targets the upper back muscles while keeping your chin below the bar.
Movement Group: Pull
Equipment: Push-Up Bars

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of wide scapula pull ups?

This variation strengthens the upper back, traps and lats while improving scapular control and posture. It reduces shoulder impingement risk and builds a foundation for full pull-ups by teaching proper scapular retraction and depression.

What are common mistakes with wide scapula pull ups?

Common errors include pulling with the arms instead of the scapula, shrugging the shoulders, using a too-narrow grip, and rushing reps. These reduce effectiveness and increase injury risk - focus on slow, controlled scapular movement and consistent breathing.

How can I progress or regress this exercise?

To progress, add slow eccentric reps, weighted pulls, or work toward full wide pull-ups. To regress, practice scapular pull hangs, band-assisted pull-ups, or horizontal inverted rows to build scapular control and pulling strength.