Flexed Arm Hang
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The Flexed Arm Hang is a bodyweight strength exercise where you grip a pull-up bar with an overhand grip, flex your elbows to lift your chin above the bar, and hold the top position of a pull-up as long as possible. Its primary purpose is to build grip endurance and static upper-body strength. It mainly targets the forearms, along with biceps, lats, and core stabilizers, making it ideal for climbers, gymnasts, and athletes aiming to improve pull-up performance or overall hanging ability.
How to Perform Flexed Arm Hang
- 1Stand beneath a sturdy pull-up bar or pull-up station set at a height allowing full arm extension when hanging.
- 2Grip the bar with an overhand grip (palms facing away), hands slightly wider than shoulder-width apart.
- 3Jump or step up to lift your body until your chin is above the bar, bending your elbows to about 90 degrees so your upper arms are parallel to the ground.
- 4Engage your core and squeeze your shoulder blades together to maintain the flexed position with chin over the bar.
- 5Inhale deeply to stabilize, then hold the position steadily without swinging or kipping.
- 6Exhale slowly and continue breathing normally (inhale through nose, exhale through mouth) while maintaining tension for the desired duration (e.g., 10-60 seconds).
- 7Lower yourself slowly and controlled to full arm extension to dismount safely.
- 8Key form tips: Keep shoulders depressed away from ears; avoid shrugging or using momentum—full dead hang on descent. Common mistakes: Incomplete elbow flexion (arms not at 90 degrees), swinging body, or breath-holding which reduces endurance.