Scapular Pull Ups: Benefits, Muscles Worked, and More

Incorporating scapular pull-ups into an individual’s exercise routine can help build a foundation of strength and mobility in the upper body, which can translate to improved performance in a variety of activities. 

Scapular pull-ups are a type of exercise that can help improve upper body strength and mobility. The movement targets the muscles of the back, shoulders, and arms, and can be a helpful stepping stone toward mastering traditional pull-ups. Unlike regular pull-ups, scapular pull-ups focus on the scapula, or shoulder blades, which play a crucial role in shoulder stability and proper movement mechanics. 

Whether the individual is a seasoned athlete or just starting out on a fitness journey, adding scapular pull-ups to the repertoire is a simple and effective way to enhance overall fitness and well-being.

What is a Scapular Pull Up?

A scapular pull-up is a type of exercise that targets the muscles of the back, shoulders, and arms.

This movement involves activating the scapula or shoulder blades without bending the elbows to perform a full pull-up. The goal of a scapular pull-up is to strengthen the scapular stabilizers, which help maintain proper posture and alignment during upper body movements.

By engaging the shoulder blades and holding them in this retracted position, the scapular muscles are activated, leading to improved shoulder stability and mobility.

This exercise can be an effective way to build upper body strength and endurance, especially for those who are new to fitness or who are working towards mastering traditional pull-ups.

Scapular pull-ups can be incorporated into an exercise program to help build an upper body foundation of strength and stability, which can improve posture, lower the chance of injury, and enhance overall fitness.

This exercise, which centers on scapular movement, can aid people in improving their body awareness and control, which will enhance their performance in a number of physical activities.

How to Perform a Scapular Pull Up

To perform a scapular pull-up, the first step is to hang from a pull-up bar with the arms fully extended and the shoulders relaxed.

From this starting position, the individual should engage the muscles of the shoulder blades, by pulling them down and back towards the spine. This movement creates a retracting motion in the shoulder blades, which is the focus of this exercise.

It is important to maintain control throughout the movement, as rushing the exercise or using momentum can decrease its effectiveness. Holding the scapula in the retracted position for a few seconds before relaxing back into a dead hang is a key aspect of this exercise.

Throughout the exercise, the individual should keep the arms straight and the body stable, avoiding swinging or kipping motions. This allows for a more targeted workout of the scapular muscles and reduces the risk of injury.

It may be helpful to start with a few repetitions of the exercise and gradually increase the number over time, as the muscles become stronger and more accustomed to the movement. 

Muscles Worked in a Scapular Pull Up

Scapular pull-ups target the muscles of the upper body, including the muscles of the back, shoulders, and arms. Specifically, this exercise activates the scapular muscles, which are responsible for stabilizing the shoulder blades and enabling proper movement of the shoulder joint.

The primary muscles worked during scapular pull-ups are the rhomboids, which are located in the middle of the back and are responsible for pulling the shoulder blades together.

The trapezius muscles, which run from the neck to the middle of the back and across the shoulders, are also activated during this exercise, particularly the lower trapezius, which is responsible for pulling the shoulder blades down and back.

Other muscles that are involved in scapular pull-ups include the latissimus dorsi, which runs from the lower back to the upper arm and is responsible for pulling the body up towards the bar, and the biceps, which assist with pulling the body up towards the bar.

By working these muscles, scapular pull-ups can help improve upper body strength and endurance, as well as enhance shoulder stability and mobility. This can translate to improved performance in a variety of physical activities, including sports, weightlifting, and everyday activities that require upper body strength and mobility.

Benefits of a Scapular Pull Up

Improves Posture

Scapular pull-ups can help improve posture by strengthening the muscles of the upper back and shoulders, which are often weakened by prolonged periods of sitting or slouching.

By strengthening these muscles, scapular pull-ups can help individuals maintain a more upright and stable posture throughout the day.

Reduces Risk of Shoulder Injuries

By focusing on the movement of the scapula, scapular pull-ups can help improve shoulder stability and mobility, reducing the risk of shoulder injuries. This is particularly important for athletes or individuals who engage in activities that place high demands on the shoulders, such as weightlifting or throwing sports.

Builds Upper Body Strength

Scapular pull-ups are an effective way to build upper body strength, particularly in the muscles of the back, shoulders, and arms. By gradually increasing the number of repetitions performed over time, individuals can develop greater muscular endurance and overall strength.

Can Help Improve Grip Strength

Over time, as the individual performs scapular pull-ups on a regular basis, their grip strength will gradually improve. This is because the exercise requires the individual to hold onto the bar for an extended period of time, which helps to build and strengthen the muscles in the hand, wrist, and forearm that are involved in gripping.

Can Be a Stepping Stone to Traditional Pull-Ups

Scapular pull-ups are a great exercise for individuals who are working towards mastering traditional pull-ups. By focusing on the movement of the scapula, individuals can develop better body awareness and control, which can help them progress toward more advanced exercises over time.

Variations of Scapular Pull Ups

1. Scapular Pull-Up Hold

The scapular pull-up hold is an effective exercise to target the muscles in the upper back and shoulders. To perform this exercise, a pull-up bar or any sturdy object that can support body weight is needed.

Begin by hanging from the bar with arms fully extended and palms facing away from the body. Pull the shoulder blades down and back, as if a pencil is being squeezed between them, and hold this position for a few seconds; Ensure that elbows are locked and the core is engaged.

Release the shoulder blades back to their starting position and repeat for several repetitions.

To increase the difficulty, hold the scapular pull-up for longer periods or add weight to the body. As with any exercise, it is important to listen to the body and stop if any pain or discomfort is experienced.

2. Eccentric Scapular Pull-Ups

The eccentric scapular pull-up is a variation of the scapular pull-up exercise that targets the muscles in the upper back and shoulders. To perform this exercise, a pull-up bar or any sturdy object that can support body weight is needed.

Begin by jumping up to the bar so that the chin is over it, and then slowly lower the body down to a hanging position.

While lowering, focus on pulling the shoulder blades down and back, as if a pencil is being squeezed between them. To increase the difficulty, perform the exercise with a slower descent or add weight to the body.

3. Scapular Pull-Ups with Knee Tuck

The scapular pull-up with knee tucks is a challenging exercise that targets the muscles in the upper back, shoulders, and core. To perform this exercise, a pull-up bar or any sturdy object that can support body weight is needed. 

Begin by hanging from the bar with arms fully extended and palms facing away from the body. Pull the shoulder blades down and back, as if a pencil is being squeezed between them, and lift the knees towards the chest.

Hold this position for a few seconds before lowering the knees back to their starting position. 

Then, release the shoulder blades back to their starting position and repeat for several repetitions. To increase the difficulty, hold the scapular pull-up with knee tucks for longer periods or add weight to the body.

Final Thoughts

Scapular pull-ups are a valuable exercise to add to any upper-body workout routine. This exercise targets the muscles in the upper back and shoulders, which are important for proper posture, stability, and mobility. 

The scapular pull-up can be performed with a variety of variations, including the eccentric scapular pull-up, scapular pull-up hold, and scapular pull-up with knee tucks. Each variation provides a unique challenge and can help to build strength and endurance in the upper body.

Incorporating scapular pull-ups into a regular workout routine can provide numerous benefits for upper body strength, stability, and posture. By varying the exercise and focusing on proper form, individuals can challenge themselves and continue to see progress over time. 

As with any exercise, it is important to listen to the body and stop if any pain or discomfort is experienced. With consistency and dedication, the scapular pull-up can be a valuable addition to a well-rounded workout routine.

References

1. Tucker WS, Bruenger AJ, Doster CM, Hoffmeyer DR. Scapular muscle activity in overhead and nonoverhead athletes during closed chain exercises. Clinical journal of sport medicine. 2011 Sep 1;21(5):405-10.