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Serratus Anterior · Advanced

Handstand Shrug

Handstand Shrug for prehab-style strength focused on serratus anterior.

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Handstand Shrug demonstration

Exercise overview

Training details

Serratus AnteriorShouldersTraps Neck

Equipment

Bodyweight

Sets × reps

3 × 12

Rest

1 min 15 sec

How to perform it

Step-by-step instructions

  1. 01Kick or walk into a wall-supported handstand with hands under shoulders.
  2. 02Keep the elbows straight and ribs controlled.
  3. 03Let the shoulders sink slightly toward the ears without bending the arms.
  4. 04Push the floor away to elevate the shoulders again.
  5. 05Repeat small controlled shrugs and come down before the elbows soften.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionWall Handstand HoldRelated variationWall Facing Shoulder TapRelated variationWall Handstand Shoulder TapRelated variationWall WalkRelated variationIsometric Box HandstandRelated variationHandstand Walk

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteForearm HeadstandComparable substituteHand Stand Push UpComparable substituteBear CrawlComparable substituteLinear Plank Walk

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