One Arm Scapula Pull Ups
How To Do One Arm Scapula Pull Ups
One Arm Scapula Pull Ups are a strict pulling exercise that targets the lower traps, upper back, lats, and grip. This variation removes elbow bending and focuses only on scapular control using one arm, making it much harder than regular scapula pull ups. Proper form is important because the movement is small, controlled, and easy to cheat if momentum is used.
Step-by-Step Guide to Properly Execute One Arm Scapula Pull Ups
Starting Position
Hang from a pull up bar using one arm with a full dead hang. Your shoulder should be relaxed and elevated, arm fully straight, and body still. Keep your core tight and legs slightly tucked or crossed to limit swinging.
Pulling Phase
Without bending your elbow, pull your shoulder blade down and back. Your body will rise slightly as your shoulder moves away from your ear. Focus on driving the movement from the upper back, not the arm.
Returning Phase
Slowly relax the shoulder and allow it to elevate back to the dead hang position. Keep control throughout the descent and avoid dropping quickly.
Finishing Position
Finish each rep in a full dead hang with the shoulder relaxed before starting the next repetition.
One Arm Scapula Pull Ups Workout Plan for All Levels
Beginner: 2 sets of 3–5 reps per arm, 2–3 minutes rest, 2 times per week
Intermediate: 3 sets of 5–8 reps per arm, 2–3 minutes rest, 3 times per week
Advanced: 4 sets of 8–12 reps per arm, 2–3 minutes rest, 4 times per week
What Are The Benefits Of One Arm Scapula Pull Ups
• Builds strong scapular control for advanced pulling skills
• Improves shoulder stability and joint awareness
• Helps prepare the body for one arm pull ups
• Strengthens grip and hanging endurance
• Reduces risk of shoulder imbalance
Common Mistakes to Avoid
• Bending the elbow: Turns the movement into a partial pull up and reduces scapular focus
• Using momentum: Swinging the body takes tension away from the shoulder muscles
Similar Exercises To Try For Your Workout
• Assisted One Arm Scapula Pull Ups
• Two Arm Scapula Pull Ups
• One Arm Dead Hang
FAQ About “One Arm Scapula Pull Ups”
This exercise is usually not good for total beginners. It needs strong shoulders and good control while hanging. Beginners should first practice two arm scapula pull ups or assisted versions. These help build strength before trying one arm work.
Yes, you can make it easier. You can use your other hand lightly on the bar or use a resistance band for help. You can also keep both feet on the ground to reduce body weight. These changes make the exercise safer and easier to learn.
Most people start to feel stronger after a few weeks of regular practice. This depends on how often you train and your starting strength. Small improvements like better control may show first. Bigger strength gains take more time.
You should feel this exercise mainly in your shoulder and upper back. The muscles around the shoulder blade should be working. Your grip and arm will also feel engaged. You should not feel sharp pain in the shoulder.
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