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Last updated March 5, 2026
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LatsTrapeziusLower back
Pull Up - Scapular
Hang from a pull-up bar and depress your scapulae to lift your body slightly without bending the elbows. Focuses on scapular control and back activation.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Isolation
- Force
- Pull
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Low
- Calorie Burn
- Low-Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
lower trapsmid trapslats
Secondary
upper back / rhomboidsrear shouldersbiceps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
pull up bar
Movement pattern
Bilateral
Posture
Hanging
Tracking parameters
reps
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Grip a pull-up bar with an overhand grip slightly wider than shoulder width.
- Hang with arms fully extended in a dead hang position.
- Step 2Starting Position
- Let your body hang freely with shoulders elevated toward your ears.
- Keep your core lightly engaged to minimize swinging.
- Step 3Execution
- Without bending your elbows, depress your scapulae — pull your shoulder blades down and together.
- Your body will lift slightly as your shoulders move away from your ears.
- Hold the contracted position for 1-2 seconds.
- Slowly release back to the dead hang position with control.
- Step 4Tips
- Focus on the shoulder blades moving, not bending the arms.
- This is a small range of motion exercise — quality over quantity.
- Use this as a warm-up before pull-ups or to build scapular strength.