Scapular Pull-Up
From a dead hang with straight arms, depress and retract the shoulder blades to raise the body slightly.
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Demo video from YouTube, played in its own player.
- Muscles worked
- Upper back, Lats
- Equipment
- Bodyweight
- Movement
- Pull
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the upper back, for when the bodyweight is taken or you want a change.
Questions
- What muscles does the Scapular Pull-Up work?
- The Scapular Pull-Up mainly works the upper back and lats.
- What equipment do you need for the Scapular Pull-Up?
- None: it is a bodyweight exercise.
- How many sets and reps of the Scapular Pull-Up?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Scapular Pull-Up?
- Band Seated Row, Barbell Pendlay Row, Cable Close-Grip Seated Row and Cable Wide-Grip Seated Row work the same main muscle.
Program it for your clients
Coaches add the Scapular Pull-Up to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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