Kysero
Try for free

Lats · Intermediate

Hanging Scapular Shrug

Straight-arm scapular depression from a hang to build active shoulder support.

View instructionsAll exercises
Back to all exercises

Exercise overview

Training details

LatsSerratus AnteriorUpper Back

Equipment

Pull Up Bar

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Hang from a pull-up bar with an overhand grip, arms fully extended.
  2. 02Allow your shoulders to relax and hang down.
  3. 03Without bending your elbows, pull your shoulder blades down and together.
  4. 04Hold the contraction for a moment, then return to the starting position.
  5. 05Complete the prescribed repetitions while maintaining the same alignment and control.

Keep exploring

Alternatives

Browse the full library

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

Comparable substituteChest-Supported Dumbbell Scapular RetractionComparable substituteCable Straight-Bar Straight-Arm PulldownComparable substituteSingle-Arm Straight-Arm Pulldown

Use this exercise in a plan

Build a complete plan for your goal, schedule and equipment.

Open the Plan Builder