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Traps · Bodyweight

Scapular Pull-Up

An isolation movement that trains your traps, done using just your bodyweight. Your lats and middle back help out.

Scapular Pull-Up, starting positionScapular Pull-Up, end position
EquipmentBodyweight
TypeIsolation
Push or pullPull
LevelBeginner

Muscles you'll work

Scapular Pull-Up muscles worked, front viewScapular Pull-Up muscles worked, back view
TrapsPrimaryLats · Middle BackSecondary

How to do it

  1. Take a pronated grip on a pull-up bar.
  2. 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.
  3. Pause at the completion of the movement, and then slowly return to the starting position before performing more repetitions.

More trap exercises

Barbell ShrugCable ShrugsDeadlift High PullDumbbell Shrug
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