Technique
Hang from a pull-up bar with arms fully extended. Depress your scapulae by pulling your shoulder blades down and back. Hold the position briefly, then return to the starting position.
A calisthenics exercise that targets the scapular muscles through controlled hanging movements, improving shoulder stability and upper body strength.
Hang from a pull-up bar with arms fully extended. Depress your scapulae by pulling your shoulder blades down and back. Hold the position briefly, then return to the starting position.
Begin hanging from a pull-up bar with arms fully extended and core engaged.
Return to the starting position with scapulae in neutral position, maintaining control throughout the movement.
Pull shoulder blades down and back, engage your core, maintain control, hold the position
Not engaging scapulae, poor form, rushing the movement, lack of control
Increase hold time, add more repetitions, perform with weight, or progress to pull-ups.
Reduce hold time, perform assisted hanging, or practice scapular retraction on the ground.
Stop if you experience pain in the shoulders, elbows, or wrists. Maintain proper form to avoid injury. This exercise requires good upper body strength and grip strength.