One-Arm Scapular Pull-Up

Traps Tier C for Traps Bodyweight Isolation Pull

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3sets

4-6reps /side

90srest

~4.3kcal/min

Lats Upper Back Forearms

Secondary muscles help but are not the main target

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inNeck / upper traps

Grip working and a stretch through the lats and shoulders.

Key cue (the coach says it during the set)“Hang long, shoulders slightly engaged, breathe.”

Tempo · Hold steady

Choosing the load: Too easy? Slow down or pause at the hardest point. Too hard? Use an easier version (knees, incline, band).

Feel it in ShouldersShoulder discomfort. Engage the shoulders (active hang) instead of hanging loose, and shorten the hold.
Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.