All exercisesFamily in the library
Mobility Β· Upper body
Scapular pull-up
Difficulty Mobility
How to perform it
Repeated shoulder blade movement (depression/elevation) in a hang, elbows staying straight. Targets scapular control for pull-ups. Differs from the active hang by being dynamic β movement instead of an isometric hold.
Equipment
- Pull-up bar / Doorway pull-up bar / Wall-mounted pull-up bar / Gymnastic ringsBodyweight
Muscles worked
Front
Back
Muscles and artwork credits
- Forearm flexors
- Lats
- Mid and lower traps
- Rhomboids (not on the surface map)
- Serratus anterior
Related exercises
Find another variation and compare difficulty.
Bar hangs
Exercise family Β· pattern: Mobility
1 family Β· 9 variationsDifficulty
- Dead hang
- Active hang
- Scapular pull-upCurrently viewing
- Tuck hang
- Bent-arm hang
- Rope hang
- Towel hang
- L-sit hang
- One-arm hang
Difficulty describes how demanding the execution is. It is not a recommended training order.