Scapular Pull Ups
Complete guide to Scapular Pull Ups. Learn proper form, technique, and execution. Targets Back — Upper Back, Middle Back. Requires body weight. Step-by-step instructions and expert tips.
How to Perform Scapular Pull Ups
Grab a pull-up bar with an overhand grip, hands shoulder-width apart, and hang with your arms fully extended.
Engage your abs and take a breath.
Without bending your elbows, retract your shoulder blades to raise your body slightly, squeezing your lats at the top and exhale.
Slowly lower back to the dead hang position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |