Grown-ups
Coach Peabody, counting

Hang from a bar, then pull your shoulders down away from your ears without bending your arms.

Hanging shrug

Move your own body · ages 8 to 14 · Counted in reps · 🤫 Quiet

How to do it

  1. Arms stay completely straight.
  2. Pull your shoulders down, and your whole body rises a little.
  3. Hold for a second at the top, then let go slowly.
  • A climbing frame at a park
  • Somewhere big enough to really run.
  • Ask a grown-up to set this up and stay nearby.
  • Take water, find the shade, and tell a grown-up where you are.

Watch out for this

Straight arms the whole time. Only your shoulders move.
Bending your elbows: that is a pull-up, not a shrug.

Make it fit you

The right version is the hardest one you can still do properly. That is not a kindness, it is how this works.

Easier

Can't jump? Step up onto something to reach the bar instead of jumping for it.

What it trains

💪 Strength🤹 Putting it together

Which muscles do the work

Shrug muscleBack wing musclesForearm musclesShoulder muscle

Tap one to see it in the Body.

Where you'll do it

Shoulders and Grip

All the moves

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