Bodyweight Training

Flexed-Arm Hang (Supinated Grip) exercise

An isometric exercise where you hold your chin above a bar with a palms-facing-you grip.

Flexed-Arm Hang (Supinated Grip) exercise demonstration

How to perform Flexed-Arm Hang (Supinated Grip)

  1. Grip the bar with palms facing you, hands shoulder-width apart.
  2. Pull yourself up until your chin is above the bar.
  3. Hold your body steady at the top position.
  4. Keep elbows bent and core engaged.
  5. Maintain the hold for the required time.
  6. Lower yourself carefully when finished.

Use controlled movement and an appropriate variation for your current ability. Stop if an exercise causes sharp pain, and seek qualified guidance when needed.

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