Scapular Pull Ups

Scapular pull ups are a foundational upper-body exercise focused on building scapular strength and shoulder stability. Performed by hanging from a bar and initiating a small, controlled upward movement using only the shoulder blades (scapulae), this exercise targets the lower traps, rhomboids, and lats without bending the elbows. It’s ideal for improving pull-up form, posture, and injury prevention, especially for athletes, climbers, and calisthenics practitioners.