Back · Bodyweight · Isolation · Beginner
Scapular Pull-Up
PrimarySecondary
- Main muscles
- Traps
- Also working
- Lats, Upper Back
How to do it
- Take a pronated grip on a pull-up bar.
- From a hanging position, raise yourself a few inches without using your arms. Do this by depressing your shoulder girdle in a reverse shrugging motion.
- Pause at the completion of the movement, and then slowly return to the starting position before performing more repetitions.
Swaps on other equipment
Each has the traps as its main muscle and is also a pull, on a different piece of equipment.
Other trap exercises
- Dumbbell Shrug · Dumbbell
- Kettlebell Sumo High Pull · Kettlebell
- Leverage Shrug · Machine
- Smith Machine Behind the Back Shrug · Machine
- Smith Machine Upright Row · Machine
- Snatch Shrug · Barbell
Steps and photos from the public-domain Free Exercise DB, not individually reviewed. How this site is put together · Report a mistake