Hanging Scapular Shrug
Description
The hanging scapular shrug is performed hanging from a pull-up bar with arms straight, then pulling the shoulder blades down and back without bending the elbows. It teaches the scapular control needed for bigger pulling moves like pull-ups. It also strengthens the lower traps and lats.
Muscle Group
Equipment Required
Hanging Scapular Shrug Instructions
- Reach up and grab a pull-up bar with an overhand, shoulder-width grip.
- Hang from the bar with arms straight.
- Allow the shoulders to relax and rise slightly toward the ears.
- Brace your core and keep your legs still.
- Pull your shoulder blades down and back without bending the elbows.
- Squeeze the lower traps and lats.
- Pause briefly at the top of the shrug.
- Lower slowly back to the relaxed hang.
Hanging Scapular Shrug Form & Visual
Hanging Scapular Shrug Benefits
- Teaches scapular control
- Strengthens the lower traps
- Builds the lats
- Improves pull-up performance
- Builds grip endurance
- Useful as a pull-up warm-up
Hanging Scapular Shrug Muscles Worked
- Traps
- Latissimus dorsi
- Rhomboids
Hanging Scapular Shrug Variations & Alternatives
- Dead Hang
- Scapular Pull-Up
- Pull-Up
- Inverted Row
