Scapular Pull
The scapular pull-up is a small movement done hanging from a bar with straight arms: you pull your shoulder blades down and back so your body rises a few centimetres, then return to the hang. It works the trapezius and the other muscles that set the shoulder blades, and it is the first step of many pull-up progressions.
Also called: Scapular Pull-Up, Scapular Pulls, Scap Pull, Scap Pull-Up · Equipment: bodyweight · Pattern: pull
Step by step
- Hang from a bar with an overhand grip about shoulder-width apart, arms fully straight and shoulders relaxed up towards your ears.
- Keep your legs straight and together, slightly in front of you, without swinging.
- Without bending your elbows at all, pull your shoulder blades down and back so your chest lifts and your body rises a few centimetres.
- Hold the top position for 3–5 seconds.
- Return to a full hang under control rather than dropping.
- Repeat for the planned reps, keeping the elbows straight on every rep.
- Arms straight, elbows locked
- Shoulder blades down and back
- Chest up towards the bar
- Hold at the top
- Control back to the hang
In VALDA, these cues are one tap away on the exercise while you train.
What it trains
| Muscle | Role | Evidence |
|---|---|---|
| Trapezius: lower | Prime mover | C |
| Latissimus dorsi | Prime mover | C |
| Trapezius: middle | Secondary | C |
| Rhomboids | Secondary | C |
| Posterior deltoid: posterior | Secondary | D |
| Serratus anterior | Stabiliser | C |
| Rotator cuff | Stabiliser | C |
| Forearm flexors | Stabiliser | D |
Evidence grades: A = strong research base · B = good · C = limited · D = coaching consensus.
What goes wrong, and the fix
Bending the elbows
Fix: Keep your elbows fully straight and move only your shoulder blades.
Shrugging up instead of pulling down
Fix: Pull your shoulders away from your ears, down and slightly back.
Dropping back into the hang
Fix: Return to the hang slowly over one to two seconds.
Swinging the legs
Fix: Keep your legs straight, together and still.
What the research says
Rehab & prehab · first choiceGeneral fitness
- Muscle activity — EMG research on the pull-up shows the trapezius working to set the shoulder blades during the pull, which this drill isolates. EMG measures activity, not growth.
- Sets and reps — The Recommended Routine uses 3 sets of 5–8 reps with a 3–5 second hold at the top before moving on. There is no research comparing schemes for this drill.
- Placement — It is commonly used as a warm-up before pulling or as the first rung of a pull-up progression. There is no research on its placement.
Log the scapular pull in VALDA, with these cues one tap away while you train and your history for it in one place.
General information about exercise technique, not medical advice. If you have an injury or a health condition, your healthcare provider is the right person to ask.