Scapular Pull-Up

A prehab pulling movement targeting the lower traps and lats. It improves the initial phase of the pull-up and enhances shoulder blade control.

Exercise Details

Level: Intermediate
Body Area: upper
Type: pull
Mechanics: Compound

Required Equipment

Pull-up Bar

Target Muscle Groups

Primary

Back

Secondary

Shoulders

Setup

Hang from a pull-up bar with a wide pronated grip. Keep your arms fully extended and your core braced.

Instructions

1. Pull your shoulder blades down and together to lift your body slightly.
2. Do not bend your elbows.
3. Lower yourself back to a full dead hang.
4. Focus on the movement of the shoulder blades.
5. Maintain tension.

Common Mistakes

1. Bending the elbows.
2. Shrugging.
3. Using momentum from the legs.

Alternative Exercises

Wide Grip Behind the Neck Pulldown

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An advanced lat-building variation that isolates the upper back. It requires significant shoulder mobility and emphasizes the outer fibers of the lats.

Wide Grip Behind the Neck Pull-Up

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Targets the upper back and rear deltoids. Pulling behind the neck requires advanced shoulder mobility and focuses on scapular retraction.

Wide Grip Pull-Up

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Emphasizes the outer lats and teres major. This variation is the gold standard for building back width and the classic "V" taper.

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Upright Shoulder External Rotation

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Upright Row

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Underhand Pulldown

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A pulling exercise that increases bicep activation and targets the lower lats. The supinated grip allows for a deeper contraction and greater range of motion.

Twin Handle Parallel Grip Lat Pulldown

Beginner / Cable Crossover Machine / Back / pull

A back exercise using two separate handles to allow for a neutral grip. This variation is shoulder-friendly and builds significant mid-back thickness.