Intermediate
SCAPULAR PULL-UP
Back
Body Part
Traps
Target Muscle
Body weight
Equipment
Intermediate
Difficulty
Target Muscles
Traps
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended.
2
Step:2 Retract your shoulder blades by pulling them down and back.
3
Step:3 Engage your back muscles and pull your body up towards the bar, focusing on squeezing your shoulder blades together.
4
Step:4 Pause for a moment at the top of the movement, then slowly lower your body back down to the starting position.
5
Step:5 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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