Traps · Body weight · Beginner
How to do Scapular Pull-up Bench
The scapular pull-up is a bodyweight exercise that targets the trapezius muscles and helps improve scapular control and shoulder stability. It is performed by hanging from a pull-up bar and retracting the shoulder blades without bending the elbows.
- Primary muscle
- Traps
- Also works
- Biceps, Rhomboids and Rear deltoids
- Equipment
- Body weight
- Level
- Beginner
- Category
- Back
How to do Scapular Pull-up Bench, step by step
- Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended.
- Retract your shoulder blades by pulling them down and back.
- bench variation Engage your back muscles and pull your body up towards the bar, focusing on squeezing your shoulder blades together.
- Pause for a moment at the top of the movement, then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Scapular Pull-up Bench works your traps as the main mover, with help from your biceps, rhomboids and rear deltoids.
Track Scapular Pull-up Bench in SPLYT
Scapular Pull-up Bench is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.
