Beginner exercise
Active Hang
Also called Scapular Depression Hang
Technique
How to perform Active Hang
- Hang from a pull-up bar with straight elbows and a stable grip.
- Without bending the elbows, draw the shoulder blades down to lift the body slightly.
- Keep the ribs controlled and avoid swinging or craning the neck.
- Hold the depressed shoulder position for the prescribed time.
- Return slowly to a relaxed hang and repeat.
Programming relevance
Muscles involved
Primary targets: Latissimus Dorsi, Trapezius.
MuscleScoreRole