Animated GIF · Available via API
gif_boxScapular Pull-up
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fitness_center Equipment
Body WeightCategory
strength
Mechanic
compound
Cal/min
6.7
Force
pull
Scapular Pull-up is a advanced multi-joint compound pulling exercise targeting the Traps in the Back region. Performed using bodyweight, it falls under the strength category. Secondary muscles engaged include Biceps and Rhomboids.
list_alt Step-by-Step Instructions
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.
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.
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