How To Do One Arm Scapula Pull Ups
One arm scapula pull ups are a challenging upper body and shoulder stability exercise. They target the traps, rhomboids, serratus anterior, lats, and all the small stabilizing muscles around the scapula. This variation increases difficulty by forcing one side of the body to control the full range of scapular motion. Proper form is important because the movement is small and precise, and using momentum can reduce the benefits and strain the shoulder.
Step-by-Step Guide to Properly Execute One Arm Scapula Pull Ups
Starting Position
Hang from a pull up bar with one hand. Keep your arm straight, your core tight, and your shoulder relaxed but stable. Let your body hang naturally while keeping your grip firm.
Lowering Phase
Allow your shoulder blade to rise toward your ear slightly. Keep your arm straight and avoid bending your elbow. This is the full stretch position of the scapula.
Pulling Phase
Pull your shoulder blade down and slightly back. Your body will rise just a little as the scapula moves. Keep your elbow straight the whole time. Focus on moving only the shoulder blade, not your entire torso.
Finishing Position
Hold the bottom position briefly with your shoulder blade pulled down. Slowly return to the starting position with control before repeating.
One Arm Scapula Pull Ups Workout Plan for All Levels
Beginner: 2 sets of 4 to 6 reps per side, 2 to 3 minutes rest, 2 times per week
Intermediate: 3 sets of 6 to 10 reps per side, 2 to 3 minutes rest, 3 times per week
Advanced: 4 sets of 10 to 15 reps per side, 2 to 3 minutes rest, 4 times per week
What Are The Benefits Of One Arm Scapula Pull Ups
• Builds strong scapular control on each side
• Helps improve shoulder stability
• Supports better pull up strength and technique
• Helps fix muscle imbalances
• Reduces risk of shoulder irritation during pulling exercises
Common Mistakes to Avoid
• Bending the elbow This turns it into a partial pull up and reduces scapular engagement
• Using momentum Swinging removes tension from the shoulder muscles
• Shrugging too high Overlifting can compress the shoulder joint
• Not keeping the core tight A loose torso reduces stability
FAQs About One Arm Scapula Pull Ups
It's best to start with 3–6 reps per side for 2–4 sets, focusing on steady movement over quantity.
If you have shoulder pain or injuries, avoid this drill until cleared by a professional. It places a high demand on the joint.
This exercise is best for people who already have strong pull up and scapular control skills. Beginners should start with two-arm scapula pull ups first.
Your elbow stays straight, your body remains steady, and the movement comes only from your shoulder blade.
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