What is Flexed Arm Hang?

The Flexed Arm Hang is an isometric pull exercise where you hang with your chin above the bar, holding your body tight. It primarily targets the lats, upper back and core. Difficulty: Easy — suitable for beginners building dead-hang strength and shoulder stability.

How to Do Flexed Arm Hang

  1. Set up: Place a box beneath a pull-up bar and grip the bar shoulder-width with knuckles on top; stand ready to jump or step up.
  2. Get into position: Use the box or a small jump to bring your chin above the bar, ensuring elbows are bent and the chin clears the bar.
  3. Tighten your body: Squeeze glutes, draw legs together with toes pointed slightly forward, and brace your core to minimize swinging and maintain control.
  4. Hold the position: Maintain the flexed-arm hang with chin over the bar, breathing steadily. Aim for controlled timed holds, starting short and increasing gradually.
  5. Dismount safely: Slowly step or lower to the box, avoid dropping, and relax shoulders after release. Rest before repeating to preserve joint health.

Muscle Groups

Core, Latissimus, Back

Description

Use a box or jump up to the bar so you can hang with your chin above the bar. Hands should be about shoulder width apart, knuckles on top of the bar.
Keep your whole body tight, to give you more control and prevent swinging.
Do this by keeping legs together, toes pointed, & slightly in front of the body, this helps engage the core. Hold for time.

Movement Group

Pull

Required Equipment

Pull-Up Bar

Progressions and Regressions

Frequently Asked Questions

What are the benefits of the Flexed Arm Hang?

The flexed arm hang boosts scapular endurance, grip strength, core stability and upper-back isometric control. It’s useful for building hold time, aiding pull-up progression, and improving shoulder stability in a low-impact, beginner-friendly way.

What are common mistakes when doing a Flexed Arm Hang?

Common mistakes include holding with shrugged shoulders, wide or uneven grip, allowing the body to swing, and gripping too tightly. Fixes: set shoulders down, use shoulder blades to engage, keep legs together, and practice slow controlled mounts.

How can I progress or regress the Flexed Arm Hang?

To progress, increase hold duration, add light weight, or advance to active hangs and pull-up negatives. To regress, use a higher box for support, assist with bands, or practice partial holds until strength and stability improve.