What is Inverted Scapula shrug?
The Inverted Scapula shrug is an easy ring exercise where you hang inverted with straight arms and elevate the scapula to train shoulder stability and scapular control. It targets the shoulders, core, and forearms while demanding full-body tension; ideal for beginners practicing scapular strength and pull mechanics.
How to Do Inverted Scapula shrug
- Set up rings: Adjust rings to about hip height, grip rings, tuck knees and pull into a controlled inverted position with feet extended into a straight vertical line.
- Shoulders depressed: Begin with arms straight and shoulders depressed away from ears; maintain total body tension and a neutral spine before any shoulder movement.
- Elevate scapula: Pull the rings downward using only scapular elevation—shrug shoulders up toward ears—hold a brief squeeze at the top while keeping arms straight and core tight.
- Lower with control: Slowly depress the scapula back to the start position, fully controlling the descent to avoid momentum and protect the shoulder joint.
- Breathe and repeat: Exhale during the shrug, inhale while returning; perform controlled repetitions focusing on scapular range, 6–12 reps per set or as ability and form allow.
Muscle Groups
Core, Shoulders, Forearm
Description
Hang from the rings, tuck your knees and pull yourself into an inverted position and extend your legs, to bring position yourself in an vertical inverted position.. Arms should be straight, start with your shoulders depressed (away from your ears)Pull the rings downward and elevate your scapula (shrug your shoulders up to your ears), squeeze at the top. Return to the start and repeat for repetitions.
Maintain a straight vertical line, and total body tension throughout. The only movement should be coming from the shoulders.
Movement Group
Pull
Required Equipment
Rings
Progressions and Regressions
None
Frequently Asked Questions
What are the benefits of the Inverted Scapula shrug?
The Inverted Scapula shrug builds scapular control and shoulder stability while engaging core and forearms. It reinforces proper pull mechanics, reduces shoulder injury risk by improving joint positioning, and requires only rings, making it accessible for skill and strength development.
What common mistakes should I avoid?
Common mistakes include bending the arms, using hip momentum, failing to maintain full-body tension, starting with shrugged shoulders, and overreaching with the neck. Keep arms straight, shoulders depressed at start, and move only from the scapula to minimize injury risk.
How can I progress or regress the exercise?
Regress by performing the movement at a lower angle, keep knees tucked, or practice lying or standing scapular shrugs. Progress by increasing sets, adding hold time, using a weighted vest, or combining with inverted pull-ups once strict scapular control is consistent.