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Scapular Pull-Up Alternative

12 substitute exercises that target the same muscles

1
Rocky Pull-Up Pulldown demonstration

Rocky Pull-Up Pulldown
2
Ring Wide-Grip Inverted Row on Floor demonstration

Ring Wide-Grip Inverted Row on Floor
3
Supination Bar Suspension Stretch demonstration

Supination Bar Suspension Stretch
4
Jumping Pull-Up demonstration

Jumping Pull-Up
5
Cable Reverse-Grip Straight Back Seated High Row demonstration

Cable Reverse-Grip Straight Back Seated High Row
6
Commando Pull-Up demonstration

Commando Pull-Up
7
Chin-Up demonstration

Chin-Up
8
Inverted Row demonstration

Inverted Row
9
Suspended Row demonstration

Suspended Row
10
Butterfly Pull-Up demonstration

Butterfly Pull-Up
11
Assisted Pull-Up demonstration

Assisted Pull-Up
12
Weighted Hang Chin-Up demonstration

Weighted Hang Chin-Up

Criteria used to find exercise alternatives

Same target muscles

We rank alternatives highest when their primary muscles exactly match. i.e: same target muscle, different movement.

Full muscle overlap

Secondary muscles and synergists are scored too, keeping the overall movement pattern close to the original lift.

Equipment considered

Equipment overlap nudges similar-kit options up the list. But we include different-equipment alternatives too so you're never stuck.

What the Scapular Pull-Up trains

Primary Latissimus Dorsi

Secondary Biceps Brachii Rhomboids Serratus Anterior Trapezius Upper Fibers

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