UPPER BACK · BODYWEIGHT
How to do the scapular pull ups
The scapular pull ups trains your upper back, with help from your lats, forearms. Here is how to do it with good form.
Step by step
- Grab a pull-up bar with an even overhand grip (palms facing forward).
- Engage your abs and lift your feet off the floor to suspend yourself in the air.
- As you hang from the bar, keep your abs and glutes engaged to remain still and not swing back and forth.
- Take a breath and initiate the scapular pull-up by bringing your shoulders back and down. Keep your arms straight. Doing so will elevate your body slightly.
- Hold the retracted position for a second or two as you breathe out.
- Relax your body and allow your shoulders to move forward and up, breathing in as you do.
Muscles worked
| Primary | Upper Back |
|---|---|
| Secondary | Lats, Forearms |
| Equipment | Bodyweight |
Sets and reps
| Beginner | 3 sets of as many clean reps as you can, stopping 2 reps short of failure |
|---|---|
| Muscle growth | 3–4 sets of 8–15 reps; add a pause or extra load when 15 gets easy |
| Conditioning | 2–4 rounds of 30–45 s work, 15–30 s rest |
Pick the row that matches your goal. Add weight or reps once every set feels controlled, and log each set so you can see the trend.
Programs that use the scapular pull ups
- Posture Builder3 × 8
Track your progress
Repto shows what you lifted on your last session for every set, suggests your next weight, and starts the rest timer when you tick the set. Your estimated 1-rep max and volume for each exercise are charted over time.
Alternatives for your upper back
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