Scapular Pull-Up

A beginner strength exercise for the upper back, done with just your bodyweight.

Main muscles: Upper back
Also works: Lats
Equipment: Bodyweight
Level: Beginner
Type: Isolation
Movement: Pull

How to do the Scapular Pull-Up

Take a pronated grip on a pull-up bar.
From a hanging position, raise yourself a few inches without using your arms. Do this by depressing your shoulder girdle in a reverse shrugging motion.
Pause at the completion of the movement, and then slowly return to the starting position before performing more repetitions.

Sets and reps

Muscle	3–4 sets of 10–15 reps, rest 60–90 seconds
Pump or finisher	2–3 sets of 15–20 reps, rest 45–60 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Scapular Pull-Up

Questions

What muscles does the Scapular Pull-Up work?

Mainly the upper back, with the lats helping.

Is the Scapular Pull-Up good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Scapular Pull-Up?

Good alternatives that train the upper back: Isometric Neck Exercise - Front And Back, Isometric Neck Exercise - Sides, Inverted Row or Barbell Shrug.

How many sets and reps of the Scapular Pull-Up should I do?

Muscle: 3–4 sets of 10–15 reps, rest 60–90 seconds. Pump or finisher: 2–3 sets of 15–20 reps, rest 45–60 seconds.

Exercise steps and photos: free-exercise-db (public domain).