Scapular Pull-Up
A beginner isolation strength exercise that works the traps.
Starting position
End position
How to Do 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.
Muscles Worked
Alternatives to Scapular Pull-Up
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Kettlebell Sumo High Pull
An intermediate compound strength exercise that works the traps, using a kettlebell.
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2
Barbell Shrug Behind The Back
A beginner isolation strength exercise that works the traps, using a barbell.
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3
Smith Machine Upright Row
A beginner compound strength exercise that works the traps, using a machine.
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4
Barbell Shrug
A beginner isolation strength exercise that works the traps, using a barbell.
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5
Cable Shrugs
A beginner isolation strength exercise that works the traps, using a cable machine.
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6
Calf-Machine Shoulder Shrug
A beginner isolation strength exercise that works the traps, using a machine.
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7
Dumbbell Shrug
A beginner isolation strength exercise that works the traps, using dumbbells.
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8
Leverage Shrug
A beginner isolation strength exercise that works the traps, using a machine.
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9
Smith Machine Behind the Back Shrug
A beginner isolation strength exercise that works the traps, using a machine.
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10
Standing Dumbbell Upright Row
A beginner compound strength exercise that works the traps, using dumbbells.
Frequently Asked Questions
What muscles do scapular pull-up work?
Scapular Pull-Up primarily works the traps. The upper back assist as secondary muscles.
What equipment do I need for scapular pull-up?
The source dataset does not record equipment for scapular pull-up. Check the instructions above before you set up.
Scapular Pull-Up: is it suitable for beginners?
Yes. Scapular Pull-Up is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of scapular pull-up?
Kettlebell Sumo High Pull, Barbell Shrug Behind The Back, Smith Machine Upright Row train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my scapular pull-up reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; scapular pull-up can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Scapular Pull-Up with AI
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