Scapular Pull-Up
The Scapular Pull-Up is a beginner none (bodyweight) exercise that works the Traps. Follow the steps below.
Target musclesTraps
EquipmentNone (Bodyweight)
LevelBeginner
How to do the Scapular Pull-Up
- Take a pronated grip on a pull-up bar.From a hanging position, raise yourself a few inches without using your arms.
- Do this by depressing your shoulder girdle in a reverse shrugging motion.Pause at the completion of the movement, and then slowly return to the starting position before performing more repetitions.
Recommended sets & reps
| Set | Reps | Rest |
|---|---|---|
| Set 1 | 12 reps | 30s rest |
| Set 2 | 10 reps | 30s rest |
| Set 3 | 8 reps | 30s rest |
Train this in the FitBot Coach appGuided sets, auto-progression and 1,100+ more exercises.
Get the appInstructions adapted from wger.de under CC BY-SA 4.0. Compiled by FitBot Coach.