Demo & instructions
Flexed-Arm Hang
Also known as: Chin-Over-Bar Hold, Top-Position Hold, Isometric Pull-Up Hold
Instructions
Holding the top of a pull-up with the chin above the bar for time. You jump or step into the position, so it trains the finish of the movement long before you can pull there yourself.
- Movement
- Vertical pull
- Type
- Compound
- Level
- Beginner
- Typical range
- 5–45 sec
Setup
- 1Stand on a box or bench so the bar is at about chin height, or use a bar you can reach with a small jump.
- 2Grip the bar with palms facing away, or facing you for an easier version.
Execution
- 1Jump or step up so your chin is above the bar and your elbows are fully bent.
- 2Pull the shoulder blades down and squeeze the bar in toward your chest.
- 3Hold that position for the target time with the legs quiet.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
