Engaged Scapular Hanging is a beneficial exercise for enhanced shoulder stability, upper body strength, and maintaining shoulder health. Hang from a bar with engaged shoulders for effective results.
Stand underneath a bar that is high enough for you to hang without your feet touching the ground.
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Reach up and grip the bar with your hands shoulder-width apart.
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Bend your knees so your feet are off the ground and you are hanging from the bar.
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Pull your shoulders down and back to engage your upper back muscles while still hanging.
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Hold this position for a certain amount of time. Commonly, beginners start with holding for around 15 seconds and gradually increase duration when they feel comfortable.
Stand underneath a bar that is high enough for you to hang without your feet touching the ground.
Reach up and grip the bar with your hands shoulder-width apart.
Bend your knees so your feet are off the ground and you are hanging from the bar.
Pull your shoulders down and back to engage your upper back muscles while still hanging.
Hold this position for a certain amount of time. Commonly, beginners start with holding for around 15 seconds and gradually increase duration when they feel comfortable.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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