Also known as: wide scapular pull-up, scapular pull hold, wide scaps hold, scapular pull-up 5s, wide scaps pull

What is Wide scapula pull up + 5 sec hold?

What is Wide scapula pull up + 5 sec hold? The Wide scapula pull up + 5 sec hold is a medium-level bodyweight exercise that targets the latissimus, upper back and forearms while engaging the core. You initiate the movement by retracting and depressing the shoulder blades from a wide grip, hold the elevated scapular position for five seconds, then lower with control.

How to Do Wide scapula pull up + 5 sec hold

  1. Assume wide grip: Grip the bar with hands wider than shoulder-width, wrap thumbs around the bar and hang tall with straight arms and engaged shoulders.
  2. Set scapula: Without bending elbows, depress and retract your shoulder blades to lift the body slightly—focus on scapular movement not arm pulling.
  3. Hold for 5s: Keep the top scapular position for five seconds, brace your core, avoid shrugging and maintain a steady breathing pattern throughout the hold.
  4. Lower with control: Slowly release scapular contraction and return to a full hang over 2-3 seconds, keeping shoulders active to protect the joint.
  5. Repeat and progress: Perform 3-6 reps per set, rest 60-90 seconds. To progress, lengthen holds, add reps, or use rings for instability.

Muscle Groups

Core, Forearm, Latissimus, Back

Description

Perform a wide grip scapula pull-up by gripping the bar with your hands wider than shoulder-width apart. Engage your shoulder blades to lift your body slightly without bending your elbows, then hold the position for 5 seconds before relaxing. Repeat as needed.
Movement Group: Pull
Equipment: None (bodyweight only)

Progressions and Regressions

None

Frequently Asked Questions

What are the benefits of the wide scapula pull up + 5 sec hold?

This exercise builds scapular stability, improves lat engagement and pull-up mechanics, and increases isometric endurance. The 5-second hold enhances control and shoulder resilience, which helps posture and lowers the risk of shoulder pain when done with correct form.

What are common mistakes when doing this exercise?

Common mistakes include bending the elbows (turning it into a pull-up), shrugging the shoulders, using momentum, too-wide grip that stresses the shoulder, and failing to brace the core. Focus on scapular motion and a slow controlled tempo to avoid errors.

How can I progress or regress this exercise?

Regress by shortening hold time, using a resistance band or performing scapular pulls on a lower bar. Progress by increasing hold duration, adding sets or weight, or combining holds with full pull-ups—always prioritize scapular control before adding load.