Bent Arm Chin Hang

The Bent Arm Chin Hang is a great pull-up progression and bodyweight exercise, allowing an athlete to strengthen their bent-arm strength, using time to increase capacity in biceps and lats.

• Type Of Exercise: Strength
• Muscles: Shoulders, Trapezius, Middle Back, Lats, Biceps, Forearms
• Difficulty: Beginner
• Equipment: Pull-up Bar

Bent Arm Chin Hang

1. Grab a pull-up bar in a chin-up grip, with your palms facing you.
2. Jump or step up to the top of a chin-up with your chin over the bar at a minimum.
3. Keep your neck and chin off the bar.
4. Hold for time, keeping a straight body and stable position throughout.

• Exercise: Hinge Row
• Type of Exercise: Strength
• Muscles: Shoulders, Trapezius, Middle Back, Lats, Biceps, Forearms
• Difficulty: Beginner
• Equipment: Gymnastic Rings, TRX

• Exercise: Negative Pull-Up
• Type of Exercise: Strength
• Muscles: Shoulders, Trapezius, Middle Back, Lats, Biceps, Forearms
• Difficulty: Moderate
• Equipment: Gymnastic Rings, TRX