Upper back exercise
Scapular Pull Up
Vertical pull for lats, biceps and scapular control. The main resistance comes from your body weight.
- Primary muscleUpper back
- Also worksBack
- EquipmentPull-up bar and bodyweight
- TypeIsolation
- LevelBeginner
- Upper back
- Back
- Pull-up bar and bodyweight
How to do the Scapular Pull Up
4 steps, in the order you do them.
- Grab the bar or rings with the indicated grip and hang with your shoulders engaged.
- Move only your shoulder blades, keeping your elbows extended and your torso firm.
- Return slowly without turning it into a full row or pull-up rep.
- Repeat at a controlled pace without using momentum.
Muscles worked
Alternatives to the Scapular Pull Up
They work the upper back with other equipment, including options for training at home.
Guides to get more out of it
Mobbe
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine.
More upper back exercises
Smith Machine ShrugUpper back · Machine
Incline Dumbbell Y RaiseUpper back · Dumbbells and bench
Trap Bar ShrugUpper back · Other
Incline Dumbbell ShrugUpper back · Dumbbells and bench
Frequently asked questions
What muscles does the Scapular Pull Up work?
The Scapular Pull Up works mainly the upper back. It also works the back.