Scapular Pull Ups
Reps Only
Details
NameScapular Pull Ups
EquipmentPull-up Bar
Primary MuscleUpper Back
Auxiliary MusclesLats, Forearms
Instructions
- 1Take hold of a pull-up bar with an even overhand grip (palms facing forward).
- 2Brace your core and lift your feet off the floor to suspend yourself in the air.
- 3As you hang from the bar, keep your abs and glutes engaged to remain still and not swing back and forth.
- 4Inhale and initiate the scapular pull-up by bringing your shoulders back and down. Keep your arms straight. Doing so will elevate your body slightly.
- 5Hold the retracted position for a second or two while exhaling.
- 6Relax your body and allow your shoulders to move forward and up, breathing in as you do.