Back / Beginner / Isolation (single joint)

Scapular Pull-Up

A bar isolation exercise for the upper traps, with the lats, upper back and forearms assisting.

At a glance

Primary

Upper traps

Secondary

Lats, Upper back (rhomboids, mid/lower traps), Forearms & grip

Equipment

Pull-up bar

Movement pattern

Vertical pull, Elbow flexion (curl), Shrug

Level

Beginner

Type

Back, Isolation (single joint)

How to do it

1. Take a pronated grip on a pull-up bar.
2. 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.
3. Pause at the completion of the movement, and then slowly return to the starting position before performing more repetitions.

Common mistakes

• ✗ Bending the elbows.

  Why it hurts: The arms take over and the shoulder blade muscles you are trying to train stay quiet.

  ✓ Instead: Keep the arms straight and just pull the shoulders down away from the ears.

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