Reviewed exercise · beginner

Scapular Pull-Up

A accessory vertical pull movement for back.

Equipment

bodyweight

Typical range

6–15 reps

Also trains

shoulders, core

Set up

Hang from a rated bar with a grip and shoulder position that feel controlled.

Execute

Without bending the elbows, draw the shoulders down and slightly lift the body.

Return to the starting hang slowly and stop before grip control is lost.

Coaching cues

• Keep elbows long.
• Move only through the shoulder blades.

Common mistakes

• Turning the movement into a partial pull-up.
• Forcing an uncomfortable dead hang.

Modify or stop when relevant discomfort is reported. Educational content does not diagnose injury.