Today's video is a comprehensive tutorial on the scapular pull-up. We'll break down the correct form, discuss the muscles targeted, explore the numerous benefits, and provide beginner and advanced progressions to help you get the most out of this exercise.

The Scapular Pull Up works the muscle groups of the upper back, including the latissimus dorsi, rhomboids, trapezius, and serratus anterior.

Scap pull ups help you develop a stronger kinesthetic awareness (mind-muscle connection) with your scapula position. This in turn boosts your strength and efficiency with the standard pull-up by properly engaging the lat muscles while preventing over-stressing and overworking the shoulders.

Whether you're a beginner looking to build foundational strength or an advanced athlete aiming to take your pull-up game to the next level, we've got you covered. This video provides a step-by-step guide to progress from basic scap pull up alternatives to advanced scapular pull-up variations.

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Zack Henderson is a strength coach in Nashville, TN.

He enjoys working with students of all skill levels to become stronger than they ever thought possible.

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0:00 Scapular Pull Up Benefits
0:38 Scapular Pull Up Technique
1:23 Scap Pull-up Alternatives
2:23 Scap Pull-up Advanced Progressions
3:26 Programming the Scapular Pull-up

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