What is Hanging retractive scapula raises?

Hanging retractive scapula raises are an easy calisthenics move where you hang from a pull-up bar and actively depress and retract the scapulae with straight arms. It primarily targets the back, especially scapular stabilizers, and helps build shoulder stability and posture.

How to Do Hanging retractive scapula raises

  1. Grip the bar: Use a shoulder-width overhand grip, hang with straight arms and legs slightly forward to reduce swinging. Keep a neutral spine and breathe steadily.
  2. Set scapula position: Engage scapular depressors by pulling shoulders down and slightly back without bending the elbows; feel the shoulder blades move toward the spine.
  3. Hold the contraction: Maintain the depressed and retracted scapula position for 1–3 seconds, keep core braced and neck neutral. Avoid shrugging the shoulders.
  4. Relax with control: Slowly return to the relaxed hanging start position under control, avoiding any sudden drops or momentum between repetitions.
  5. Repeat and progress: Perform 8–15 controlled reps per set, rest 60–90 seconds. Increase hold time or reps before adding harder progressions.

Muscle Groups

Back

Description

Hang from a pull-up bar with straight arms. Engage your scapula by pulling your shoulders down and slightly back, then relax to return to the starting position. Repeat the movement, keeping elbows straight and core tight throughout.

Movement Group

Pull

Required Equipment

Pull-Up Bar

Progressions and Regressions

Frequently Asked Questions

What are the benefits of hanging retractive scapula raises?

They strengthen scapular stabilizers and upper back muscles, improve shoulder joint control and posture, and serve as a low-strain preparatory exercise for pull movements. Useful for warm-ups and rehabilitation protocols.

What are common mistakes when doing hanging retractive scapula raises?

Common errors include bending the elbows, using momentum, shrugging the shoulders, and overextending the neck. These reduce effectiveness and can increase injury risk—focus on slow, controlled scapular motion and core engagement.

How do I progress or what are alternatives to this exercise?

Progress by increasing hold duration, reps, or moving to scapular pull-ups and assisted negatives. Alternatives include band-assisted scapular depressions, prone Y/T raises, and face pulls to target similar scapular muscles.