Traps exercise · body weight
Scapular Pull-Up
The scapular pull-up is a bodyweight exercise that targets the traps, with the biceps, rhomboids and rear deltoids assisting.
- Target muscle
- Traps
- Also works
- Biceps, rhomboids, rear deltoids
- Equipment
- Body weight
- Body part
- Back
How to do the scapular pull-up
- Start by hanging from a pull-up bar with your palms facing away from you and your arms fully extended.
- Retract your shoulder blades by pulling them down and back.
- Engage your back muscles and pull your body up towards the bar, focusing on squeezing your shoulder blades together.
- Pause for a moment at the top of the movement, then slowly lower your body back down to the starting position.
- Repeat for the desired number of repetitions.
Sets and reps
Start with 3 sets of 10–15 reps, resting 45–60 seconds. When every set feels easy, add reps, slow the lowering phase or move to a harder variation.
Muscles worked
The main muscle is the traps. The biceps, rhomboids and rear deltoids work as secondary muscles. See all trap exercises or every bodyweight exercise.
