Scapular Pull-Up
BeginnerIsolationPullStrength
How to do it
- 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.
Muscles worked
Primary:Traps
Programming this lift? The warm-up calculator builds your ramp, and the 1RM calculator sets your percentages.
More traps exercises
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Trainers on AirFit drag movements like this into programs — demo media included — and clients follow them and log sets in AirFit on iOS, Android or the web. Lifters: AirFit Coach can program it for you, or find a human coach.