Hanging Scapula Shrugs

Starting Posture

Start by hanging from a pull-up bar with arms fully extended and shoulder-width apart. Engage your core and keep your body straight.

How to Exercise

While hanging, retract your scapulae (shoulder blades) by pulling them downward and together. Hold this position for a few seconds and then relax your scapulae back to the starting position. Repeat for the desired number of repetitions.

Breath Control

Inhale as you retract your scapulae and exhale as you relax them back to the starting position.

Common errors

Common errors include using momentum to perform the movement, shrugging your shoulders instead of retracting your scapulae, and neglecting to engage your core.

Weights

No weights are needed for this exercise as it solely focuses on bodyweight and scapula movement.

Grips

Use an overhand grip on the pull-up bar with hands shoulder-width apart.

Variations

To increase the difficulty of the exercise, you can perform hanging scapula shrugs with added weight by using a dipping belt or ankle weights. Additionally, you can incorporate pauses at the top of the movement for greater scapula activation.

Comments and tips

Focus on the movement of your scapulae rather than simply moving your shoulders up and down. Keep your body still and avoid swinging during the exercise.

Cautions

Avoid excessive swinging or momentum during the exercise to prevent strain on your shoulders. If you experience any discomfort, stop the exercise immediately.