Back Exercise · Body Weight
Skin The Cat
Skin the cat is a gymnastics staple — hanging from a bar and rotating the legs through to end up inverted, then reversing it — that builds shoulder mobility and control under load in a way almost nothing else does. It's demanding on the shoulder joint itself, so it rewards lifters who already have solid overhead mobility and control rather than being a good starting point for beginners. Go slow on the way down; that's where most of the control work happens.
Go to the movement steps- Category
- Back
- Equipment
- Body Weight
- Target
- Upper Back
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Skin The Cat
- Begin hanging from a bar with arms fully straight and body relaxed.
- Brace your core and lift your legs, drawing your knees toward your chest.
- Keep lifting your legs up and over your head, letting your body rotate through your arms.
- Once your legs are fully extended overhead, begin lowering them back toward the starting position.
- As you lower your legs, let your body rotate back through your arms until you return to a full hang.
- Execute the desired number of reps with smooth cadence and consistent focus on the upper back.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Skin The Cat mainly targets your Upper Back, with your Shoulders helping support the movement, along with your Core.
More Back Exercises
Alternate Lateral Pulldown
Archer Pull Up
Assisted Parallel Close Grip Pull-Up
Assisted Pull-Up
Assisted Standing Chin-Up
Assisted Standing Pull-Up
More Upper Back Exercises
Back Lever
Band One Arm Standing Low Row
Band One Arm Twisting Seated Row
Barbell Bent Over Row
Barbell Incline Row
Barbell One Arm Bent Over Row
FAQ
- What muscles does the Skin The Cat work?
- The Skin The Cat mainly works your upper back. It also helps strengthen your shoulders and core. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Skin The Cat?
- You do the Skin The Cat with no equipment — just body weight. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Skin The Cat?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Skin The Cat?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.