Start
End
BackBeginnerBodyweight
Scapular Pull-Up
عقلة لوح الكتف
Target Muscles
TrapsLatsMid Back
Blue = primary · Gray = secondary
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- 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.
Important tips
Initiate every pull from your shoulder blades, not your hands.
Keep your torso still — no swinging for extra reps.
Pause briefly at full contraction before returning.
