Scapular Pull-Up
Muscles worked: Traps (assisted by back).
How to do it
- Take a pronated grip on a pull-up bar.
- From a hanging position, raise yourself a few inches without using your arms.
- Pause at the completion of the movement, and then slowly return to the starting position before performing more repetitions.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Dead hang, arms stay straight
- Lift the chest by depressing the blades only
Logging it
IronPack suggests working in the 6 to 12 rep range, progressing in 1 kg jumps when you own the top of the range. Bodyweight movement: log added weight only, and your records account for your logged bodyweight. Records are tracked automatically at every rep count from 1 to 12. Check your estimated 1RM from any hard set.
Related exercises
- Barbell Shrug - traps
- Dumbbell Shrug - traps
- Rack Pull - back, traps
- Farmer's Carry - forearms, traps
Track the scapular pull-up properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.