Technique
- While hanging, slowly push your shoulders forward (protraction), upward (elevation), backward (retraction) and downward (depression) in a controlled circular motion.
- Go slowly and take the time to go to the full range of motion in each quadrant.
Logging: Each circle (whichever direction) = one repetition.
Muscles
Strength
Primary
- Back
- Serratus anterior
- Chest
Secondary
- Forearms
Individual muscles
Individual muscles
- Lower trapezius
- Serratus anterior
- Latissimus dorsi
- Pectoralis minor
- Rhomboid major
- Middle trapezius
Equipment
Appears in
Joint movements
Regressions
Hanging plank shoulder circles
Novice
Hanging shoulder retraction and protraction
Novice
View Similar Exercises
View Similar Exercises
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