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VIDEO DEMO

Wall scapular depression

Regression of Active Hang

YouTube · Exercise demonstrationScapular Retraction and Depression ExerciseWatch the demonstration

REGRESSION · HOW TO DO IT

Wall scapular depression

These steps are written specifically for the Wall scapular depression. Follow them in order and stop before you lose the position.

  1. 01
    Set up your version

    Stand with the back against a wall and place the palms on it beside the hips.

  2. 02
    Move the pattern

    Press the hands down into the wall and gently draw the shoulders away from the ears without bending the elbows.

  3. 03
    Finish with control

    Hold the long-neck position, then release slowly without shrugging.

START WHERE YOU CAN WIN

Regress the demand

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02
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EARN THE NEXT STEP

Progress the ownership

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02
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More about this movement

BACK & LATS / 52

Control rangeIsometric

Wall scapular depression

Sets: 3 · Time: 15–45 seconds

Wall scapular depression is a regression of Active Hang. Use the written card above for its exact setup and execution.

Control range: Control work builds strength through rotation, balance, or a position you hold steady.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The lats and scapular muscles manage an overhead position while the grip and trunk keep the body organized under traction.