Strength Training · Calisthenics
Flexed-Arm Hang
The flexed-arm hang is a static hold with your chin above a pull-up bar. It trains your back, arms, and grip to support your body with bent elbows.
- Intermediate
- Low injury risk
- Rest 1 min 30 sec
How to do it
- Stand on a stable box beneath the bar, high enough to reach the top position.
- Grasp the bar about shoulder-width apart with your palms facing you.
- Use your legs to raise your chin above the bar with your elbows bent.
- Lift your feet clear of the box.
- Hold this position with your body still.
- Return your feet to the box to take your weight off your arms.
Form cues
- Keep your shoulders away from your ears
- Keep your ribs stacked over your hips
- Breathe steadily throughout the hold
Common mistakes
- Reaching with your chinKeep your head aligned with your torso rather than tipping it back to clear the bar.
- Resting your chin on the barKeep a small gap between your chin and the bar so your arms support your weight.
- Kicking to stay upKeep light foot support on the box if you cannot maintain the hold without swinging your legs.
Safety
Grip fatigue can cause an unexpected drop. Holding beyond your current strength can also strain your elbows or shoulders as your position deteriorates.
- Check that the bar is secure and your hands are dry.
- Keep the box within easy reach of your feet and the landing area clear.
- End the hold when you start sinking or your grip begins slipping.
If you have shoulder, elbow, or wrist pain, use a foot-supported version or get advice from a physiotherapist before attempting unsupported holds.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pull-Up Bar
Sets and reps
- Sets
- 2–3
- Target
- 5–15 seconds
- Rest
- 1 min 30 sec
Choose a duration you can complete with a little holding time left in reserve.