Scapular Pull Ups
Trains the upper back. No equipment needed. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use Scapular Pull Ups
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a upper back exercise that is, there are 13 on the Upper Back page.
Muscles worked
What Scapular Pull Ups trains
Technique
How to do Scapular Pull Ups
- Grasp a pull-up bar with an overhand grip, hands shoulder-width apart, and hang with your arms fully extended and your body relaxed.
- Without bending your elbows, pull your shoulder blades down and back, lifting your body slightly upward.
- Hold the top position briefly, feeling the contraction in your upper back.
- Slowly release back to the full hang with control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your arms completely straight throughout the movement; all motion should come from your shoulder blades.
- Perform the movement slowly and deliberately; the range of motion is small.
- Exhale as you pull your shoulder blades down and inhale as you release back to the hang.
- Avoid shrugging your shoulders towards your ears at the bottom; think of pulling them into your back pockets.
Substitutes
Swap Scapular Pull Ups for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run Scapular Pull Ups for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.