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Hanging Scapula Depression

A calisthenics exercise that targets the scapular muscles through controlled hanging movements, improving shoulder stability and upper body strength.

Exercise Overview

Category

Dynamic Calisthenics

Exercise_Type

Mobility

Difficulty_Level

Intermediate

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.

Starting Position

Begin hanging from a pull-up bar with arms fully extended and core engaged.

Finishing Position

Return to the starting position with scapulae in neutral position, maintaining control throughout the movement.

Form Cues

Pull shoulder blades down and back, engage your core, maintain control, hold the position

Common Mistakes

Not engaging scapulae, poor form, rushing the movement, lack of control

Progression Tips

Increase hold time, add more repetitions, perform with weight, or progress to pull-ups.

Regression Tips

Reduce hold time, perform assisted hanging, or practice scapular retraction on the ground.

Safety Notes

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.