Scapular Pullups

Explanatory Video

Description

A pullup variation designed to strengthen the scapular muscles and improve upper back stability.

Difficulty & Category

Beginner

Dynamic

Affected Muscles

Rhomboid Minor

Trapezius (Middle)

Teres Minor

Rhomboid Major

Trapezius (Lower)

Latissimus Dorsi

Infraspinatus

Body Areas

Back

Back / Rotator Cuff

Equipment

Pull-Up Bar

High Bar

Similar Exercises

Reach up and grab a pull-up bar with an overhand grip (palms facing away). Hang with your arms fully extended and your feet off the ground. Relax your shoulders and body, letting gravity stretch your spine and shoulders. Maintain a firm grip and keep your core slightly engaged to prevent excessive swinging and keep your shoulders away from your ears.

Isometric

Beginner

Begin on all fours on the floor, ensuring your hands are directly under your shoulders and knees under your hips. Keep your arms straight and engage your core. Without bending your elbows, squeeze your shoulder blades together, lifting your chest slightly, then release to return to the starting position. This movement focuses on the scapular muscles, enhancing shoulder stability and posture.

Dynamic

Beginner

Last updated: 3/6/2026