Step by step instructions, muscle activation and variants for the Scapular Retraction Pull-Up.
The Scapular Pull-Up is an isolation exercise performed on a pull-up bar that trains scapular depression and retraction without bending the elbows. It builds shoulder stability, improves posture, and is an essential prerequisite movement for full pull-ups.
Common mistakes content is coming soon.
The Scapular Retraction Pull-Up is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.