Scapular Pull-Up

What it is

This movement isolates and strengthens the muscles around your shoulder blades. You initiate the lift by depressing your scapula, engaging your trapezius (traps) as the primary mover. It also builds foundational strength in your latissimus dorsi (lats) and mid-back for more advanced pulling exercises. This is a foundational exercise for developing scapular control.

Technique tips

• Initiate the movement by actively pulling your shoulder blades down.
• Keep your arms completely straight throughout the entire range of motion.
• Focus on feeling the contraction in your upper back and between your shoulder blades.
• Pause briefly at the top of each repetition before slowly lowering.
• Control your descent; do not simply drop back to the hanging position.
• Maintain a neutral spine and engaged core to prevent swinging.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.