FitCi
Scapular Pull-Up is an isolation exercise for the back: one joint works, so it comes after the compound lifts to finish the target muscle. Secondary muscles: shoulders, forearms. Equipment: bodyweight. Difficulty: beginner, suitable for beginners. It takes 5 steps; the most common mistake is covered in the tip below.
Step-by-step
- Hang from a pull-up bar at shoulder width with your arms fully extended
- Without bending your elbows, pull your shoulder blades down and back; your body will rise a few centimeters
- Hold this position for one to two seconds
- Slowly release your shoulder blades back to the starting hang
- Repeat the movement smoothly and under control
Coaching tip
Never bend your elbows; the entire movement is just your shoulder blades gliding down and up.
Caution
Skip this move or ask a professional first if you have pain or an injury in: shoulder. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; tempo and controlled reps matter most on isolation work. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 3 × 6-8 | 120 s |
| Muscle gain | 3 × 10-15 | 75 s |
| Fat loss / conditioning | 3 × 12-15 | 60 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Pull-Up, Chin-Up
- Same muscle, different equipment: Conventional Deadlift, Barbell Bent-Over Row, Pendlay Row
More back exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.