All exercisesFamily in the library
Mobility Β· Upper body
Active hang
Difficulty Mobility
How to perform it
Hang with your shoulder blades actively pulled down and apart (scapular depression). Targets the lower traps and serratus anterior β key prep for pull-ups. Differs from the dead hang in the active engagement (no "hanging off your shoulders").
Equipment
- Pull-up bar / Doorway pull-up bar / Wall-mounted pull-up bar / Gymnastic ringsBodyweight
Muscles worked
Front
Back
Muscles and artwork credits
- Forearm flexors
- Lats
- Mid and lower traps
- Rear delts
- Serratus anterior
Related exercises
Find another variation and compare difficulty.
Bar hangs
Exercise family Β· pattern: Mobility
1 family Β· 9 variationsDifficulty
- Dead hang
- Active hangCurrently viewing
- Scapular pull-up
- Tuck hang
- Bent-arm hang
- Rope hang
- Towel hang
- L-sit hang
- One-arm hang
Difficulty describes how demanding the execution is. It is not a recommended training order.