Back · Pull Up Bar
Scapular Pull-up
How to do the scapular pull-up, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Pull Up Bar
- Difficulty
- Advanced
- Logged as
- Weighted reps
- Movement
- Row
- Mechanic
- Isolation
How to do it
Hang from the pull-up bar with a shoulder-width grip and arms fully extended. Engage your back and pull your chest toward the bar until your chin clears the bar. Lower yourself back to the starting position in a controlled manner.
- 1Hang from the bar with arms straight and draw your shoulder blades down and together without bending your elbows
- 2You should feel your lats and lower traps activating as you lift your body slightly
- 3Pause briefly at the top of the scapular movement before returning to the dead hang
Common mistakes
- Don't bend your elbows or turn this into a full pull-up
- Avoid shrugging your shoulders toward your ears at any point
- Don't swing or use momentum; keep the movement small and controlled
Muscles worked
The scapular pull-up mainly works the lats and biceps, with the forearms, lower traps, mid traps, upper abs, and rear delts assisting.
- LatsPrimary
- BicepsPrimary
- ForearmsSupport
- Lower TrapsSupport
- Mid TrapsSupport
- Upper AbsSupport
- Rear DeltsSupport
Kovo programs the scapular pull-up for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More back exercises
- How to do the archer pull-up
- How to do the resistance band assisted pull-up
- How to do the machine assisted pull-up
- How to do the back extension bench back extension
- How to do the machine back extension
- How to do the back lever
Last reviewed April 2026.