A beginner strength exercise done using just your bodyweight that mainly works the traps, with help from the lats and middle back. 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.
Updated
Primary
Traps
Secondary
Lats, Middle Back
Equipment
None
Level
beginner
Scapular Pull-Up demonstration
Scapular Pull-Up, starting positionScapular Pull-Up, finishing position
How to Perform
1Take a pronated grip on a pull-up bar.
2From a hanging position, raise yourself a few inches without using your arms. Do this by depressing your shoulder girdle in a reverse shrugging motion.
3Pause at the completion of the movement, and then slowly return to the starting position before performing more repetitions.
Video Tutorial
Tips & Common Mistakes
•Focus on controlled movements rather than speed or momentum
•Maintain proper breathing - exhale during the exertion phase
•Start with lighter weight to master the form before progressing
•This is a great exercise for beginners - focus on form over reps
