Traps
Scapular Pull-Up
A small-range hang exercise where you lift and lower your shoulder blades without bending your arms, building shoulder control and upper-back strength.
Energy burned
≈ 22 kcalFor 3 × 8–12, rest 90s · ≈ 3.8 kcal/min
Estimate range 16–27 kcal (±25 %)
Muscle mass worked10 %
Effort during a set6.5 MET
Your lean mass53.5 kgBody fat estimated from BMI and age
Body-weight exercise: your whole body is the load, so heavier people burn more.
Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.
Setup
- 1Grasp a pull-up bar with an overhand grip, hands shoulder-width apart.
- 2Hang with your arms straight and your shoulders relaxed.
How to perform
- 1Pull your shoulder blades down and back to lift your body slightly.
- 2Keep your arms straight.
- 3Hold the top position for a second.
- 4Lower to the full hang.
- 5Repeat.
