How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the scapular pull up in SweatByte?

Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Scapular Pull Up: how to do it and muscles worked

The scapular pull up mainly works your lats and back. You need a pull-up bar.

Muscles worked

Main

How to do the scapular pull up

1
Hang from a pull-up bar with an overhand grip a little wider than your shoulders and your arms straight. Let your shoulders rise toward your ears.
2
Without bending your elbows, pull your shoulder blades down and back to lift your body up a few inches. Pause, then slowly let yourself return to a full hang.
3
Breathe out as you pull down and in as you lower. Keep the movement small and slow for 8 to 12 reps, and keep your core braced.

Form tip: Keep your arms straight. If your elbows bend, you are doing a pull-up, not a scapular pull-up, so focus on moving only the shoulder blades.

Common questions

Which muscles does the scapular pull up work?: The scapular pull up mainly works your lats and back.
What equipment do I need for the scapular pull up?: You need a pull-up bar.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the scapular pull up in SweatByte?: Add it to a routine or a workout. Log the reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More lats exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.