The scapular pullup is a bodyweight exercise that targets the trapezius muscles and helps improve scapular control and shoulder stability. It is performed by hanging from a pullup bar and retracting the shoulder blades without bending the elbows.
Also Works
BicepsRhomboidsRear Deltoids
How to Perform
1
Start by hanging from a pullup bar with your palms facing away from you and your arms fully extended.
2
Retract your shoulder blades by pulling them down and back.
3
Engage your back muscles and pull your body up towards the bar, focusing on squeezing your shoulder blades together.
4
Pause for a moment at the top of the movement, then slowly lower your body back down to the starting position.
5
Repeat for the desired number of repetitions.
Pro Tips
•Keep your arms completely straight throughout the movement; the only motion should come from your shoulder blades.
•Think about pulling your shoulder blades 'into your back pockets' to initiate the movement.
•Hold the retracted (top) position for 2-3 seconds to build endurance in the scapular stabilizers.
Common Mistakes
•Bending the elbows and turning it into a partial Pullup instead of isolating the scapular movement.
•Using momentum to bounce at the bottom instead of controlled scapular depression and retraction.
•Not achieving enough range of motion; the body should visibly rise 1-2 inches from the scapular movement alone.