Pull-Up Scapular Exercise
| English Name | Scapular Pull-Up |
|---|---|
| Difficulty | Intermediate |
| Exercise Types | کششی, ایستا |
| Primary Muscle (EN) | Rhomboids |
| Muscle Groups | Back muscles Trapezius |
|---|---|
| Workout Type | Strength training Stretching |
| Required equipment | Pull-up |
💠 Exercise guide
The Scapular Pull-Up is an excellent exercise for strengthening the scapular stabilizers and improving control over shoulder movements. This foundational and highly effective movement prepares the back muscles for full pull-ups and dynamic pulling exercises.
💠 How to perform the exercise
Preparation
✅ Grip the pull-up bar with both hands at shoulder width, palms facing forward.
✅ Hang with your body fully extended, feet off the ground, and spine straight.
Execution method
✅ Without bending your elbows, draw your shoulder blades down and in.
✅ Your body will rise a few centimeters, driven only by scapular engagement.
✅ Hold for 1–2 seconds, then slowly return to the initial hanging position.
✅ Repeat the movement with control.
Coaching tips and recommendations
✔ Keep your elbows straight throughout; the motion should come only from the scapula.
✔ Avoid swinging your body or using momentum to rise.
✔ Maintain steady breathing—inhale during the pull, exhale on the return.
✔ Focus on contracting the scapular and upper-back muscles.
Benefits of the exercise
1️⃣ Strengthens the scapular stabilizing muscles
2️⃣ Improves control and coordination of the upper back
3️⃣ Increases shoulder joint stability
4️⃣ Prepares the muscles for full pull-ups
5️⃣ Reduces the risk of shoulder injuries
6️⃣ Enhances posture
7️⃣ Suitable for rehabilitation and recovery
8️⃣ Can be performed at home or in the gym
9️⃣ Appropriate for all levels—from beginners to advanced
🔟 Increases body awareness of scapular movemen
💠 Muscles engaged in the movement
The Scapular Pull-Up directly targets the rhomboids, but also engages the upper back, trapezius, latissimus dorsi, and serratus anterior for proper execution and stabilization.
Main muscles
Synergistic muscles
Stabilizers
Rhomboid Major Muscle
Rhomboid Major Muscle
The rhomboid major is one of the superficial muscles of the back, located between the spine and the scapula. It lies adjacent to the rhomboid minor muscle and is responsible for retracting the scapula towards the spine, stabilizing the shoulder, and assisting with scapular movements. Strengthening this muscle helps improve posture, prevent shoulder drooping, and reduce pain in the area between the shoulder blades.
✅ Persian Name: Rhomboid Major
✅ Latin Name: Rhomboid Major
✅ Common Name: Large Rhomboid Muscle
✅ Location:
🟡 A relatively deep muscle located between the thoracic vertebrae and the scapula.
🟡 It lies beneath the trapezius muscle and works in conjunction with the rhomboid minor muscle.
🟡 It plays a key role in scapular retraction and stabilizing the position of the shoulders.
✅ 🦾 Origin
✔ Thoracic vertebrae T2 to T5
✅ 🦿 Insertion
✔ Medial border of the scapula (from the scapular spine to the inferior angle)
✅ 📌 Function and Responsibilities of the Muscle
🔹 The rhomboid major performs the following functions:
1️⃣ Scapular Retraction
✔ Similar to bringing the shoulder blades closer together during a rowing motion.
2️⃣ Shoulder Stability
✔ Helps maintain the scapula in the proper position to prevent shoulder drooping.
3️⃣ Downward Rotation of the Scapula
✔ Assists in rotating the scapula when lowering the arm.
✅ Main Functions:
✔ Retracting the scapula towards the spine
✔ Stabilizing the scapula for arm movements
✔ Assisting in improving posture and reducing neck strain
✅ 💪🏻 Muscle Fiber Type
✔ Predominantly composed of slow-twitch fibers (Type 1) for endurance and stability.
✔ Contains fast-twitch fibers (Type 2) for quicker movements, such as sudden shoulder reactions.
✅ 🏋🏻♂️ Role in Movement and Sports Performance
✔ Plays a key role in rowing, weightlifting, swimming, and martial arts.
✔ Strengthening this muscle enhances shoulder retraction strength and upper body stability.
✔ Weakness in this muscle can lead to shoulder drooping and reduced strength in pulling movements.
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ The strength of this muscle is crucial for shoulder stability and preventing injuries caused by scapular imbalances.
✔ Weakness in this muscle may lead to pain between the shoulder blades and reduced arm range of motion.
🧠 Innervation | Neural Control
✔ Dorsal Scapular Nerve (C4, C5)
🩸 Blood Supply
✔ Dorsal Scapular Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Effective in sports such as bodybuilding, swimming, rowing, weightlifting, and boxing.
✔ Active in upper body pulling and endurance movements like pull-ups and rowing.
✅ 🏌🏻♂️ Connection with Other Muscles and Joints
✔ Works with the trapezius, rhomboid minor, and scapular muscles to stabilize and move the shoulder.
✔ Weakness in this muscle increases pressure on the neck muscles and reduces shoulder stability.
✅ 💉 Vulnerability and Potential Issues
✔ Weakness in this muscle can lead to chronic pain in the area between the shoulder blades.
✔ Failure to strengthen this muscle can cause shoulder drooping and increased pressure on the neck.
✅ 🏋🏻♂️ Main Exercises for Strengthening the Rhomboid Major Muscle
1️⃣ Bent-Over Rows – The strongest exercise for this muscle
2️⃣ Wide-Grip Pull-Ups – Strengthens the back and rhomboids
3️⃣ Face Pulls – Enhances shoulder strength and stability
4️⃣ One-Arm Dumbbell Row – Deep activation of muscles between the shoulder blades
5️⃣ Narrow-Grip Lat Pulldown – Improves shoulder and scapular muscle strength
✅ 🧘🏻♀️ Stretching and Recovery
✔ Scapular Stretch – Reduces tension and increases flexibility
✔ Upper Back Stretch – Improves range of motion and reduces stiffness
✅ Interesting Fact:
✔ The rhomboid major muscle is often weakened due to poor posture and slouching, which is why corrective exercises for it are highly recommended.
✅ Practical Tip:
✔ To prevent pain between the shoulder blades, combining strength exercises (like rowing) with stretching exercises (such as upper back and shoulder stretches) is very effective.
🔴 Name and Location: A muscle between the spine and scapula, located beneath the trapezius muscle.
🟠 Anatomy: Originates from the thoracic vertebrae (T2-T5) and attaches to the medial border of the scapula.
🟡 Function: Scapular retraction, stabilizing the shoulder position, downward rotation of the scapula.
🟢 Physiology: Contains slow-twitch fibers for endurance and stability.
🔵 Innervation: Dorsal scapular nerve (C4, C5).
🟣 Importance: Active in bodybuilding, rowing, weightlifting, swimming.
🟤 Exercises: Bent-over rows, pull-ups, face pulls, lat pulldown.
⚫ Interesting Fact: Plays an important role in posture and preventing shoulder drooping.
Trapezius muscle
Trapezius Muscle
The trapezius muscle is one of the most important superficial back muscles, extending from the occipital region to the middle of the back. It plays a key role in shoulder movements, scapular stabilization, and neck motions. Strengthening this muscle improves shoulder endurance, reduces neck pain, and enhances overall posture.
✅ Persian Name: Zozanaghei
✅ Latin Name: Trapezius
✅ Common Name: Trapezius muscle
✅ Location:
🟡 A superficial muscle extending from the base of the skull to the twelfth thoracic vertebra (T12).
🟡 Positioned as a broad, diamond-shaped muscle on both sides of the spine.
🟡 Responsible for shoulder movements, scapular stabilization, and assisting neck motions.
✅ 🦾 Origin
✔ Occipital bone
✔ Cervical ligamentum nuchae
✔ Cervical and thoracic vertebrae (C7-T12)
✅ 🦿 Insertion
✔ Clavicle (lateral third)
✔ Acromion process of the scapula
✔ Spine of the scapula
✅ 📌 Division and Function | Muscle Roles
🔹 The trapezius muscle consists of three main parts, each with different functions:
1️⃣ Upper (Superior) part
✔ Elevates the scapula (like shrugging the shoulders)
✔ Assists in head rotation and neck flexion
2️⃣ Middle part
✔ Retracts the scapula (drawing the shoulder blades closer together)
3️⃣ Lower (Inferior) part
✔ Depresses the scapula (pressing the shoulders downward)
✔ Assists in upward-to-downward rotation of the scapula
✅ Main Functions:
✔ Stabilization and movement of the scapula
✔ Assistance in head and neck movements
✔ Providing stability during shoulder and arm motions
✅ 💪🏻 Muscle Fiber Types
✔ A combination of slow-twitch fibers (Type 1) for endurance and fast-twitch fibers (Type 2) for rapid movements.
✔ The lower part contains more slow-twitch fibers, aiding in endurance maintenance.
✔ The upper part has a higher proportion of fast-twitch fibers, suited for explosive and quick movements.
✅ 🏋🏻♂️ Role in Motor and Sports Performance
✔ Plays a key role in weightlifting, bodybuilding, swimming, gymnastics, and wrestling.
✔ Active during overhead press, pull-ups, deadlifts, and rowing movements.
✔ Strengthening this muscle increases neck endurance and reduces injuries caused by spinal stress.
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ This muscle is engaged in all overhead and shoulder movements.
✔ Weakness in this muscle leads to reduced endurance in strength training and increases the risk of shoulder and neck pain.
🧠 Innervation | Neural Control
✔ Accessory nerve (Cranial Nerve XI)
✔ Branches of cervical nerves (C3-C4)
🩸 Blood Supply
✔ Transverse cervical artery
✔ Suprascapular artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Important in sports such as bodybuilding, weightlifting, swimming, wrestling, and boxing.
✔ Vital for head and neck stability in American football, rugby, and martial arts.
✅ 🏌🏻♂️ Relationship with Other Muscles and Joints
✔ Works alongside the rhomboid muscles, levator scapulae, and latissimus dorsi in scapular movement and stabilization.
✔ Weakness in this muscle leads to poor posture, neck pain, and limited shoulder mobility.
✅ 💉 Vulnerability and Potential Issues
✔ Spasms and tightness in this muscle are common and often cause pain in the neck and upper shoulder area.
✔ Weakness or lack of strengthening can lead to shoulder drooping and reduced power in overhead movements.
✅ 🏋🏻♂️ Key Exercises to Strengthen the Trapezius Muscle
1️⃣ Dumbbell or Barbell Shrugs – Increase size and strength of the upper trapezius
2️⃣ Wide-Grip Pull-Ups – Engage the middle and lower parts of the muscle
3️⃣ Deadlifts – Strengthen the entire trapezius muscle
4️⃣ Bent-Over Rows with Barbell or Dumbbells – Target the middle portion of the muscle
5️⃣ Face Pulls with Cable – Enhance strength and endurance of the middle and lower trapezius
✅ 🧘🏻♀️ Stretching and Recovery Exercises
✔ Neck Stretch – Reduces tension in the upper trapezius
✔ Trapezius Stretch – Increases flexibility and reduces spasms
✔ Shoulder Stretch – Improves range of motion
✅ Interesting Fact:
✔ The trapezius muscle plays a crucial role not only in shoulder and neck movements but also in stabilizing the spine and controlling upper body motions.
✅ Practical Tip:
✔ Combining strength exercises (such as deadlifts) with stretching movements (like neck stretches) is highly effective for improving performance and preventing muscle injuries.
🔴 Name and Location: A superficial muscle on both sides of the spine from the neck to mid-back
🟠 Anatomy: Three parts (upper, middle, lower) with distinct functions
🟡 Function: Stabilizes and moves the scapula; assists head and neck movements
🟢 Physiology: Combination of slow- and fast-twitch fibers for endurance and strength
🔵 Innervation: Accessory nerve and cervical nerves (C3-C4)
🟣 Importance: Active in bodybuilding, weightlifting, swimming, and martial arts
🟤 Exercises: Shrugs, deadlifts, pull-ups, rows, neck stretches
⚫ Interesting Fact: The most important muscle for overhead movements and shoulder stabilization
Serratus Anterior Muscle
Serratus Anterior Muscle
The serratus anterior is one of the most important muscles for scapular stabilization and movement. Named for its saw-toothed shape as it attaches to the ribs, this muscle plays a key role in maintaining scapular balance and stability. It is highly active during forward pushing movements such as throwing, punching, and push-ups. Strengthening the serratus anterior improves shoulder range of motion, increases endurance in athletic activities, and helps prevent shoulder pain and instability.
✅ Persian Name: Dandane-ye Ghodami
✅ Latin Name: Serratus Anterior
✅ Common Name: Boxer’s Muscle
✅ Location:
🟡 Located on the lateral aspect of the chest, over the upper ribs
🟡 Originates from the upper ribs and attaches to the medial border of the scapula
🟡 Its primary role is scapular stabilization and protraction (moving the scapula forward)
✅ 🦾 Origin
✔ Ribs 1 to 8 or 9
✅ 🦿 Insertion
✔ Medial border of the scapula
✅ 📌 Function
✔ Scapular protraction – assists movements such as punching and throwing
✔ Stabilizes the scapula against the rib cage – prevents instability and scapular winging
✔ Upward rotation of the scapula – during arm elevation above the head
✔ Supports pushing movements like push-ups and bench press
✅ 💪🏻 Muscle Fiber Type
✔ A combination of slow-twitch fibers (Type I) for endurance and fast-twitch fibers (Type II) for rapid movements
✅ 🏋🏻♂️ Role in Movement and Athletic Performance
✔ Active in all throwing and punching movements, such as in boxing
✔ Primary scapular stabilizer during exercises like push-ups and bench press
✔ Assists scapular rotation when lifting objects overhead (e.g., weightlifting and discus throwing)
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ A key muscle for shoulder stability and joint injury prevention
✔ Weakness can cause scapular winging, leading to limited upper body movement
🧠 Innervation
✔ Long thoracic nerve
🩸 Blood Supply
✔ Thoracodorsal artery
✔ Posterior intercostal arteries
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Boxing and MMA: responsible for powerful and rapid punching motions
✔ Weightlifting: aids proper scapular rotation during heavy lifts
✔ Bodybuilding and fitness: active in pushing exercises such as push-ups, dips, and bench press
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Works in coordination with the trapezius, deltoid, and pectoralis major muscles for proper shoulder stabilization and movement
✔ Poor scapular stabilization due to weakness in this muscle can lead to shoulder pain and decreased athletic performance
✅ 💉 Vulnerability and Potential Issues
✔ Weakness in this muscle can cause “scapular winging,” reducing shoulder range of motion
✔ Spasms or weakness may lead to interscapular pain and decreased shoulder stability
✅ 🏋🏻♂️ Key Exercises to Strengthen the Serratus Anterior
1️⃣ Scapular push-ups – directly activate and strengthen the muscle
2️⃣ Resistance band punches – simulate punching motions to build strength
3️⃣ Wall slides with resistance band – aid in scapular strengthening and stabilization
4️⃣ Push-ups plus (push-ups with added scapular protraction) – increase muscle endurance
5️⃣ Scapular control exercises with bands – enhance muscle stability
✅ 🧘🏻♀️ Stretching and Recovery Movements
✔ Chest & scapular stretch – improves flexibility and prevents muscle tightness
✔ Scapular mobility drills – enhance control and strengthen the shoulder joint
✅ Fun Fact
✔ The serratus anterior is highly developed in boxers and throwing athletes, which is why it is often called the “boxer’s muscle.”
✅ Practical Tip
✔ If you experience pain or imbalance in the shoulder when raising your arm, this muscle is likely weak. Strengthening and mobility exercises can help improve its function.
🔴 Name & Location: A superficial muscle over the ribs, attached to the scapula
🟠 Anatomy: Originates from ribs 1 to 8 and inserts into the medial border of the scapula
🟡 Function: Stabilizes and moves the scapula, assisting in throwing and pushing movements
🟢 Physiology: Composed of both slow- and fast-twitch muscle fibers
🔵 Innervation: Long thoracic nerve
🟣 Importance: Essential in boxing, bodybuilding, and overhead activities
🟤 Exercises: Scapular push-ups, resistance band punches, scapular control with bands
⚫ Fun Fact: A vital muscle for throwing and combat athletes
Latissimus dorsi muscle
Latissimus Dorsi Muscle
The latissimus dorsi is one of the strongest and widest superficial back muscles, playing a crucial role in pulling movements, backward bending, and internal rotation of the arm. It extends from the lower spine to the humerus and is responsible for generating pulling force in exercises like pull-ups, swimming, and rowing. Strengthening this muscle enhances pulling power, improves body posture, and reduces the risk of lower back and shoulder injuries.
✅ Persian Name: Poshti bozorg
✅ Latin Name: Latissimus Dorsi
✅ Common Name: Lat
✅ Location:
🟡 A superficial muscle that connects from the lower spine, ribs, and pelvis to the humerus (upper arm bone).
🟡 A large, broad muscle located on both sides of the back, covering most of the lumbar and dorsal regions.
🟡 Responsible for pulling movements, arm adduction, and internal rotation of the arm.
✅ 🦾 Origin
✔ Lower six thoracic vertebrae (T7-T12)
✔ Lumbar vertebrae (L1-L5)
✔ Sacrum
✔ Iliac crest
✔ Lower ribs (9th to 12th)
✅ 🦿 Insertion
✔ Humerus (intertubercular groove)
✅ 📌 Function and Roles
🔹 The latissimus dorsi plays a role in various movements, including pulling, arm adduction, and internal rotation of the shoulder:
1️⃣ Pulling the arm down and back (Adduction)
✔ Like pulling the bar down during a lat pulldown exercise.
2️⃣ Internal rotation of the arm
✔ Like moving the arm inward during swimming and ball throwing.
3️⃣ Extension of the arm backward
✔ Like pulling the arm backward during pull-ups and rowing exercises.
✅ Main Functions:
✔ Lowering the arm and generating pulling force
✔ Assisting in shoulder stabilization during sports movements
✔ Increasing muscular endurance in strength exercises
✅ 💪🏻 Muscle Fiber Types
✔ A combination of slow-twitch fibers (Type 1) for endurance and fast-twitch fibers (Type 2) for power movements.
✔ The middle section contains more slow-twitch fibers and is active during sustained pulling movements.
✔ The lower section has fast-twitch fibers used in explosive power movements.
✅ 🏋🏻♂️ Role in Motor and Sports Performance
✔ The most important muscle in pulling movements such as pull-ups, swimming, and weightlifting.
✔ Plays a significant role in rowing, swimming, wrestling, and gymnastics.
✔ Strengthening this muscle increases pulling power, improves endurance, and reduces lower back injuries.
✅ 🧗🏻♂️ Muscle Strength and Endurance
✔ This muscle plays a key role in all pulling and strengthening movements of the upper body.
✔ Weakness in this muscle reduces endurance and increases stress on the lumbar and cervical vertebrae.
🧠 Innervation | Neural Control
✔ Thoracodorsal nerve (C6, C7, C8)
🩸 Blood Supply
✔ Thoracodorsal artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ Vital in sports such as bodybuilding, swimming, wrestling, rock climbing, and gymnastics.
✔ Plays a key role in shot put, cable pulling, weightlifting, and swimming.
✅ 🏌🏻♂️ Relationship with Other Muscles and Joints
✔ Interacts with the deltoid muscle, rotator cuff muscles, and teres major muscle.
✔ Weakness in this muscle leads to reduced pulling strength and pain in the lower back and shoulders.
✅ 💉 Vulnerability and Potential Issues
✔ Strain or weakness in this muscle can lead to lower back problems and pain in the upper back and shoulders.
✔ Weakness increases stress on the lumbar and cervical vertebrae.
✅ 🏋🏻♂️ Key Exercises to Strengthen the Latissimus Dorsi
1️⃣ Pull-Ups – The most effective exercise for full lat engagement
2️⃣ Lat Pulldown – Increases arm pulling strength
3️⃣ Bent-Over Barbell Rows – Builds size and strength in the back
4️⃣ One-Arm Dumbbell Rows – Strengthens the lateral and upper sections of the muscle
5️⃣ Deadlifts – Enhances endurance and strengthens the entire posterior chain
✅ 🧘🏻♀️ Stretching and Recovery Exercises
✔ Overhead Lat Stretch – Improves range of motion and reduces muscle tension
✔ Wall Lat Stretch – Increases flexibility during pulling movements
✅ Interesting Fact:
✔ The latissimus dorsi is one of the broadest muscles in the human body and plays a role in numerous daily and sports movements.
✅ Practical Tip:
✔ To better strengthen this muscle, combine compound exercises like deadlifts and pull-ups with isolation movements such as lat pulldowns.
🔴 Name and Location: A broad back muscle extending from the lower spine to the arm
🟠 Anatomy: Originates from lumbar and thoracic vertebrae and ribs, attaching to the humerus
🟡 Function: Pulling, lowering, and internal rotation of the arm
🟢 Physiology: A mix of slow- and fast-twitch fibers for endurance and strength
🔵 Innervation: Thoracodorsal nerve (C6, C7, C8)
🟣 Importance: Active in bodybuilding, swimming, wrestling, weightlifting, and rock climbing
🟤 Exercises: Pull-ups, lat pulldown, rowing, deadlifts, arm stretches
⚫ Interesting Facts: One of the broadest muscles in the body and the key muscle in pulling movements
Muscle training
Pelank is a comprehensive encyclopedia of the body’s muscles, providing an accurate and scientific review of all muscles. Below, you can find muscle groups. By clicking on each muscle group, you will have access to complete information about it, including:
1️⃣ Basic information about the muscle
2️⃣ Muscle anatomy
3️⃣ Muscle physiology
4️⃣ Innervation and blood supply
5️⃣ Importance of the muscle in the body and sports
6️⃣ Strengthening exercises
7️⃣ Scientific and interesting facts
📌 At the end, a summary review of each muscle will be provided.
Body muscles training guide link
🔹 The muscle group engaged in this movement is highlighted in color.
References
Anatomy and medical books :
- Gray’s Anatomy (one of the standard references in anatomy).
- Netter’s Atlas of Human Anatomy (a famous visual atlas in anatomy).
- Clinically Oriented Anatomy by Keith Moore
Sports and training references :
- Strength Training Anatomy by Frederic Delavier
- Essentials of Strength Training and Conditioning by NSCA
- Well-known articles and training programs by international coaches
Medical databases :
- PubMed (for scientific and research articles)
- MedlinePlus (health and medical information)
- WebMD (for practical and general health information)
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