Scapular Pull-Up Guide: How to Master Scapular Pull-Ups

Scapular pull-ups, also known as scapula pull-ups, are an upper-body workout that uses a smaller range of motion than a regular pull-up to activate your shoulders and back muscles. When performed properly, scapular pull-ups lead to increased upper-body strength. The primary muscle groups targeted by scapular pull-ups include the lats, trapezius, rhomboids, and serratus anterior muscles. To perform a scapular pull-up, start in a dead hang position with your elbows slightly bent. Perform a reverse shrug to squeeze your shoulder blades together and slightly lift your body upwards. Hold at the top position before you lower back to the start position.

For scapular pull-ups, begin by performing 2–3 sets of 5–10 repetitions. Choose your sets and repetitions based on your ability to maintain good technique throughout.

1. 1. Grab the pull-up bar with a full overhand grip. Your grip should be about shoulder-width apart or slightly wider than your shoulders. If you’re unable to grab the pull-up bar, stand on a plyometric box or a secure flat bench.
2. 2. Step off of the box and allow your legs to hang. Your arms and legs should be long. Your elbows should be slightly bent. Squeeze your glutes and quads. Engage your core. Your ribs should be down and your pelvis should be slightly tucked.
3. 3. Rotate your shoulders outward to engage your lats. Your shoulder blades should be upwardly rotated away from your spine. Your chin should remain tucked throughout the movement, as if you were holding an egg under your chin. All repetitions should begin from this starting position.
4. 4. While maintaining a long arm position, pull your shoulder blades down toward your waist and slightly together, squeezing the muscles of your upper back. Movement should only occur at the shoulder blades. Pause in this position.
5. 5. Keep your arms long and allow your shoulder blades to and move up and away from your waist while slowly lowering to the starting position. Your arms should finish long with a slight bend in your elbows and your shoulder blades should be away from your spine.
6. 6. Repeat for your desired number of repetitions.

Once you're familiar with scapular pull-ups, try one of these scapular pull-up variations.

1. 1. Assisted scapular pull-up: If this is your first time practicing a pull-up exercise, you may benefit from starting with an assisted pull-up. To practice an assisted scapular pull-up, place a resistance band around the pull-up bar, and place a foot inside the other end of the resistance band before completing the exercise. The band will help assist you on the upward part of the exercise and help you gently lower yourself down.
2. 2. Burpee scapular pull-up: To add a dose of cardio to your pull-up workout, try burpee pull-ups. A burpee pull-up combines the movement patterns of a burpee and a pull-up. Perform burpee pull-ups by placing your hands on the ground and kicking your feet back into a push-up position. Jump your feet back up and lift yourself into a squat position. Perform a scapular pull-up using an overhead bar. After lowering yourself back to the floor, repeat the exercise.
3. 3. Weighted scapular pull-up: For a more advanced variation, try weighted scapular pull-ups. Weighted pull-ups are a strength-training exercise in which you wear weights while performing a pull-up. A weight belt or weighted vest supplies the added weight during the exercise, and this additional weight helps you build even more muscle during your pull-up workout. If you do not have access to a weight belt or weighted vest, you can perform weighted scapular pull-ups using resistance bands, dumbbells, or a dip belt outfitted with barbell plates.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

To see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

Throw on some athleisure, fire up a MasterClass Annual Membership, and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and GQ fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.