Scapular pull-up
Traps Bodyweight
How to do it
- 1Start hanging from a pull‑up bar with palms facing outward and arms fully extended.
- 2Retract your scapulae, pulling them down and back.
- 3Engage your back muscles and pull your body toward the bar, focusing on squeezing the scapulae together.
- 4Pause briefly at the top, then lower yourself slowly back to the starting position.
- 5Repeat for the desired number of reps.
More traps exercises
- Dumbbell incline shrugDumbbells
- Lever gripless shrugLeverage machine
- Smith back shrugSmith machine
- Lever gripless shrug v. 2Leverage machine
- Dumbbell decline shrug v. 2Dumbbells
- Dumbbell decline shrugDumbbells
- Cable shrugCable
- Scapula dipsBodyweight
See it moving
In the app every exercise comes with its animation and the muscle marked on the body, with the set timer and the rests counted.
See NiudThis page is for information and doesn’t replace a professional. If you have an injury or a medical condition, ask first. Data from the open catalogue hasaneyldrm/exercises-dataset, MIT licence.
