Flexed Arm Hang

A static pull-up hold in which the chin is kept above a bar with the elbows bent. It builds endurance and strength in the arms, lats and grip and is a classic stepping stone to the pull-up.

How to do it

1. Grip a pull-up bar with the palms facing away, a little wider than shoulder-width, or facing you for an easier version.
2. Pull yourself up, or step up on a box, until the chin is above the bar.
3. Keep the elbows bent and pointing down, with the shoulders pulled away from the ears.
4. Hold the position without swinging, keeping the legs together and the trunk tight.
5. Lower slowly to a full hang when the chin begins to drop.

Tips

• Keep the chin clearly above the bar; once it drops below, the hold is over.
• Squeeze the bar and pull the shoulder blades down and back.
• Step up to the top position rather than jumping if you cannot yet pull up.

Muscles

Primary: Biceps, Lats

Secondary: Brachialis, Forearm flexors, Rhomboids, Traps