📖 Static demo — read-only snapshot

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Dynamic Hug

Draftstrength85%intermediate⬤ moderate evidence
View FHIR resourceFHIR R4 ActivityDefinition — the interoperable form of this exercise

Positions & Range of Motion

Start
standing with a resistance band or cable anchored behind, arms reaching forward at ~90° shoulder flexion, elbows soft, shoulder blades protracted
End
arms horizontally adducted across the body until the hands meet in front (as if hugging a large tree), scapulae fully protracted around the ribs
Range of Motion
horizontal shoulder adduction from arms-wide to hands meeting at the midline, emphasizing scapular protraction

How to Perform

Standing with resistance band or cable behind you, arms forward at 90° flexion. Horizontally adduct arms across body while maintaining scapular protraction.

Watch on YouTube↗

Opens a YouTube search for “Dynamic Hug”

Equipment:resistance band
Starting position: standing

Coaching Cues

  1. 1

    Wide shoulder blades — serratus wraps around the ribs

    (verbal)
  2. 2

    Reach both hands around an imaginary giant tree

    (verbal)
  3. 3

    Press the band forward past the centerline

    (verbal)
  4. 4

    Keep elbows soft, knuckles aim toward the far wall

    (tactile)

Evidence-Based Dosing & EMG Data

Recommended Dosing

3×12–15, 3×/week × 8–12 weeks

EMG Activation Data

Serratus anterior >20% MVIC; upper trap low [Decker 1999].

Muscles Involved (7)

Primary Movers

Serratus Anterior— >20% MVIC

Secondary Movers

Pectoralis Major
Anterior Deltoid

Stabilizers

Upper Trapezius— Low activation

Lengthened / Stretched

Posterior Deltoid— AUDIT: Concentric horizontal adduction places the antagonist posterior deltoid on the lengthened side.
Rhomboid Major— AUDIT: End-range scapular protraction directly lengthens the retractor rhomboid major; protraction is a primary movement.
Middle Trapezius— AUDIT: Scapular protraction lengthens the retractor middle trapezius as the antagonist.

Easier Variations ↓

1

Light Band

Start with a light resistance band.

Harder Variations ↑

1

Heavy Band / Cable

Progress load.

2

Single-Arm Dynamic Hug

Unilateral to expose asymmetries.

Target Movements (2)

Scapular ProtractionScapulothoracic Articulation
Shoulder Horizontal AdductionGlenohumeral Joint

Why This Exercise Matters

Everyday activities this exercise helps you do — essential means it directly trains the capacity the task needs:

Pushing (Doors, Carts)Reaching Overhead

Goals This Helps With

Rehab, performance, prevention, and mobility goals this exercise supports — essential means it's a cornerstone:

Subacromial Shoulder PainrehabShoulder Injury PreventionpreventionRotator Cuff Tendinopathyrehab