BACK · ISOLATION
Scapular Pull-Up
A small-range hanging movement focusing on controlled shoulder-blade motion.
Primary musclesLats, Upper back
Secondary musclesCore, Forearms
EquipmentPull-up bar
DifficultyBeginner · Scapular Depression
Original Gym Log exercise illustrations will be added in the next media phase.
For now, the database focuses on accurate, original written guidance.
For now, the database focuses on accurate, original written guidance.
How to perform
- Hang securely with a stable trunk.
- Depress and slightly retract the shoulder blades without bending the elbows.
- Relax back to the controlled starting position.
Tips
- Control the movement and use a range you can repeat consistently.
- Choose a load or variation that lets you keep the lats as the intended focus.
Common mistakes
- Using more load or speed than you can control.
- Losing stable body position during the difficult portion.
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