The Scapular Pull-Up is an exercise that primarily works the muscles of the upper back, specifically the rhomboids and trapezius muscles. It also helps improve shoulder stability and mobility.
How to perform
Step-by-step instructions for the Scapular Pull-Up:1. Start by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart.
2. Engage your core and pull your shoulder blades down and back, placing them in a retracted position. This is the starting position.
3. Keeping your arms straight, pull your body up towards the bar by engaging your shoulder blades and upper back muscles.
4. Focus on pulling with your shoulder blades rather than using your arms to lift your body.
5. Pause at the top of the movement and then slowly lower yourself back down to the starting position.
6. Repeat for the desired number of repetitions.
7. Remember to keep your core engaged throughout the movement and maintain proper form to maximize the effectiveness of the exercise.
Equipment required
Body Weight
Body weight equipment includes items like resistance bands, stability balls, and suspension trainers. These tools are used for a wide range of exercises that focus on strength training, flexibility, balance, and stability. They are commonly used in bodyweight exercises that utilize the resistance of one's own body to build muscle and improve overall fitness.