Scapular Pull-up
How to do it
Starting position
- Grip the pull-up bar slightly wider than shoulder-width
- Lift your feet off the floor and keep your body in a straight line
- Look straight ahead and completely relax your shoulders
Movement
- Lift your chest slightly upward and lower your shoulders
- Pull your body up slightly using your back muscles
- Squeeze your back muscles hard at the top
- Slowly return to the starting position and maintain tension
Breathing
Exhale as you pull yourself up and inhale as you lower down
Trainer tips
- Hang with your elbows straight
- Pull only your shoulder blades down
- Hold for 1-2 seconds at the top
Cautions
- If your shoulders shrug excessively, there is a risk of rotator cuff injury, so be careful
- If you overarch your lower back, it can cause lumbar pain, so brace your abs
- Bending the elbows and turning it into a pull-up
- Moving with momentum
If you feel pain during the exercise, stop. If it continues, talk to a professional.
Exercise info
| Primary muscles |  Lats |
|---|---|
| Secondary muscles | Upper back · Traps |
| Equipment |  Pull-up bar |
| Movement pattern | Vertical pull |
| Rep range | 8–15 reps |
2 similar exercises
Representative exercise: Scapular Pull-up
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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.