Hanging Scapular Shrug Exercise Guide
Exercise Profile
- Target
- Trapezius Upper Fibers
- Equipment
- Body weight
- Body Part
- Back
- Primary Muscle
- Trapezius Upper Fibers
- Secondary Muscles
- Levator Scapulae, Trapezius Middle Fibers
- Intensity
- medium
- Category
- strength
- Skill Level
- intermediate
- Estimated Calories
- 4
- Alternate Names
- Scapular Shrug
Visualised Target Muscle Groups
Front
Back
How to: Hanging Scapular Shrug
- Hang from a pull-up bar with an overhand grip, arms fully extended.
- Allow your shoulders to relax and hang down.
- Without bending your elbows, pull your shoulder blades down and together.
- Hold the contraction for a moment, then return to the starting position.
Common Mistakes
- Using momentum instead of controlled movements.
- Allowing the shoulders to elevate too far without engaging.
- Neglecting to keep a stable core.
Modifications
- Perform with feet on the ground if hanging is too difficult.
- Use an assisted pull-up machine or resistance bands for support.
Tips
- Maintain a straight body line throughout the exercise.
- Focus on engaging the shoulder blades and avoid swinging.
- Keep your arms straight while performing the shrug.
Hanging Scapular Shrug Alternatives
Tags
back
trapezius
shoulders
strength
bodyweight
shrug
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