Flexed-arm hang
Also called chin-over-bar hold, top hold
- Works
- Sides of the back · latissimus dorsi
- Front of the upper arm · biceps brachii and brachialis
- Upper back · trapezius and rhomboids
- Forearm and grip · wrist and finger flexors
- Needs
- Pull-up bar
Setup
Stand on a step under the bar. Hold the bar with palms facing you, hands shoulder-width apart.
Steps
- Step up until your chin is above the bar.
- Lift your feet and hold yourself there.
- Keep your chest close to the bar.
- Lower slowly when you can no longer keep your chin up.
Breathing
Breathe slowly and evenly. Do not hold your breath.
Where you feel it
In the front of your upper arms and the sides of your back.
Common mistakes
- Letting the head tip back to keep the chin over.
- Dropping at the end instead of lowering.
When to stop
Stop if you feel sharp pain, pain in a joint, dizziness or numbness.