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Weighted Scapular Pull-Up

Traps Tier C for Traps Weight Plate Isolation Pull
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3sets
8-12reps
60srest
~4.3kcal/min

How to do it

Muscles worked

Secondary
LatsUpper BackForearms

Secondary muscles help but are not the main target

See the full tier list · Traps

Feel it right

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: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it somewhere else? Fix it like this

  • 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.

Tips

  • Hang a plate from a dip belt, or hold a dumbbell between your feet.
  • Add load only once you can complete every rep with perfect form.
  • It teaches the shoulder-blade action that starts every strong pull-up.
  • The movement is small, so focus on quality rather than height.

Common mistakes

  • Bending the elbows and turning it into a partial pull-up.
  • Swinging the legs to create momentum.

Breathing

Exhale as you pull the shoulder blades down, inhale as you return.

Equipment needed

Weight Plate
Not owned Pull-up Bar
Not owned

Recommended by goal

Build muscle3–4 sets × 8–12 reps · rest 60–90 s
Strength4–5 sets × 4–6 reps · rest 2–3 min
Endurance2–3 sets × 15–20 reps · rest 30–45 s

Variations of this move

Alternatives for the same muscle

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